How to take folic acid: foods that contain vitamin B9 and a tasty recipe to fill up on folic acid if you are deficient, pregnant or breastfeeding.
How to take vitamin B9 and what are the foods that contain it. Here is the Vitamin B9 informative guide, with a recipe that will allow you to meet your daily folic acid requirement.
How to take folic acid:foods that contain vitamin B9
Fortake folic acid it is advisable to consume seasonal fruit and vegetables, preferably fresh (therefore just picked in the field). Of course, not everyone is lucky enough to have a small garden outside the home, however we can turn to small local farmers to always be able to ensure fresh vegetables and not from the counter or from the supermarket fridge.
The cooking method can also make a difference: cook food with a little water (steamed or stewed quickly) and use the cooking water of the vegetables to prepare broths, soups, soups and bechamel.
Foods that contain folic acid, vitamin B9
The symptoms of folic acid deficiency are different, ranging from exhaustion to chronic fatigue, fatigue, headache, hair loss ... Folic acid deficiency is very common among those who consume little fruit and vegetables. Here is the list of foods to be integrated into the daily diet to take folic acid.
The values indicated are expressed in micrograms and refer to 100 grams of product.
- Brewer's yeast, 2022 µg
- Broad-leaved lettuce, 1700 µg
- Eye beans, 440 µg
- Wheat germ, 305 µg
- Soy, 225
- Spanish beans, 180 µg
- Chickpeas, 125 µg
- Asparagus, 110 µg
- Walnuts, 77 µg
- Fresh spinach 75 µg
- Cabbage, 70 µg
- Hazelnuts, 65 µg
- Beets, 60 µg
- Broccoli, 53 µg
- Brussels sprouts, 49 µg
- Almonds, 45 µg
- Lentils, 40 µg
- Whole wheat flour, 38 µg
- Oat flour, 33 µg
- Dried figs, 32 µg
- Dates, 25 µg
- Blueberries, 14 µg
Folic acid, brewer's yeast and hair
As seen in the previous table, the yeast is a food rich in folic acid. Regular intake of brewer's yeast (5 tablets a day or 2 teaspoons of tea in the case of baking powder) could be useful in potentially risky situations. It is also thanks to the high content of folic acid that brewer's yeast is good for the hair! Brewer's yeast, thanks to its folic acid content, promotes hair growth.
Folic acid supplements
There is no shortage of folic acid supplements on the market, however, if you suspect a vitamin B9 deficiency, instead of aiming for DIY, go to your doctor.
Folic acid supplements are easy to find on the market and also cheap. To save on the purchase (and not skimp on quality) you can take advantage of the online purchase: on Amazon a bottle of 120 tablets of 350 is offered at a price of 8.18 euros with free shipping costs. For all information I invite you to read the Product Specifications.
Warning! The supplement was designed for pregnant women or nursing mothers. If you have a lower vitamin B9 requirement, choose a lower dosage supplement.
Flavorful recipe for taking folic acid
To help you in the right intake of folic acid, they offer you a very tasty recipe that will allow you to take on the daily needs of vitamin B9 with a single meal.
It is a sauce that involves the use of raw ingredients. This simple trick causes a plate of 80 g of pasta seasoned with this sauce contains over 250 mg of folic acid.
Ingredients for 4 people.
- 320 g of linguine
- 3 tablespoons of powdered brewer's yeast
- 100 g of shelled walnuts
- 50 g of parsley
- 1 clove of garlic
- 3 tablespoons of extra virgin olive oil.
This condiment is a raw walnut and parsley pesto, enriched with powdered brewer's yeast. Here's how to proceed:
- While the pasta is cooking, put all the ingredients in the mixer, namely brewer's yeast, nuts, parsley, garlic and finally the oil.
- Run the mixer and get the parsley, walnuts and yeast sauce.
- Drain the spaghetti and toss with the sauce.
NB: if you are on a diet and want to reduce the amount of oil used, or if your sauce has a too thick consistency, you can dilute it with a few tablespoons of the cooking water of the pasta, to be added, however, only after it has cooled down. and not hot!
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