Vitamin B9 is a very important vitamin, it helps to cleanse the body of toxins and, therefore, remove acne from the face. The main thing is not to overdo it: excess folic acid (if you take it as a dietary supplement) can lead to dryness and skin irritation. Therefore, in the case of using a cosmetic solution, it is best to consult a nutritionist or follow the instructions clearly. And because of its ability to renew cells, vitamin B9 directly affects hair growth, so folate deficiency can lead to the early appearance of gray hair and hair loss.
Another important function of vitamin B9 is a positive effect on the quality of semen and activation its production by the body. So not only the woman but also men can take a course of folacin when the partners plan children.
How Much Does Folic Acid Need?
The daily rate for an adult will be approximately 200-300 mcg of folacin, for children – 100-200 mcg. But for those who are trying to conceive a child and for pregnant women, as well as breastfeeding mothers, folic acid is needed about twice as much – from 300 to 400 mcg.
Which foods have the most vitamin B9?
First of all, it is green asparagus, spinach and various types of lettuce – they contain approximately 260, 100 and 800 mcg of folacin per 100 g, respectively. Meat and fish products are not far behind – beef liver and cod liver (240 and 110 µg/100 g), heart and kidneys (approximately 50-60 µg/100 g), red and black caviar (50 µg/100 g), salmon (40 µg/100 g) are good sources of folate. A great addition to the diet is legumes, especially lentils and black beans (160-180 mcg/100 g). Don’t forget about nuts too: a handful of peanuts, hazelnuts, almonds or walnuts will provide you with 70-100 mcg of folic acid. Much of it is also found in cereals – wheat, millet, barley, buckwheat and oat (approximately 50 µg/100 g). You can supplement the diet with dairy products – cheese or soft cheeses (20-50 µg/100 g depending on the variety).
How to use?
Vitamins and trace elements are not very fond of heat treatment. So try to eat these products raw. This is especially true of fruits and vegetables, because raw meat, of course, does not eat. But for meat and fish, a steamer or oven will be much better than a pot of water or a pan of oil. Plus, folic acid is unstable for long-term storage in the light. Accordingly, it is best to store foods in a dark, dry place and eat them faster.
IMPORTANTLY!
It is not enough to include these foods in your diet and enjoy life. Folic acid, like any other vitamin or trace element, is best absorbed and fulfills its duties in the presence of assistants. In the case of folates, vitamins C and B12 are best assistants. By using these three components in a complex, you tripling chances of good level folates.
It is possible that food alone may not be enough to fully providing the body. This can be due to different factors: ecology, off-season, lack of food choice in your area, etc. In this case, you can use medicaments containing folic acid (such as Chela-Ferr Forte, Apo-Folic). But you should consult your doctor or nutritionist about taking an additional dose of folic acid. Bless you!