Folic Acid: These foods are particularly rich in Vitamin B9
Unjustly overlooked, vitamin folic acid is a true multitasker. Folic acid is extremely sensitive. Heat and light - all of this affects it. Find out here which foods will still provide you with enough folic acid on your plate.
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So far, folic acid has mainly been a term for mothers. However, everyone else should also know why it is worth paying attention to a good supply of this vitamin.
What is folic acid?
Multitalented Folic Acid: This vitamin is part of the B-complex group and is involved in the formation of every single one of our cells. Our body needs it so that new cells can form and grow. Accordingly, it influences a vast number of bodily functions. A poor supply of folic acid can lead to disruptions in cell division. Particularly, a deficiency can have negative effects on the rapidly renewing cells in our gastrointestinal tract and red blood cells. Consequences can include blood formation disorders and intestinal function disturbances. It also affects our arteries by supporting normal homocysteine metabolism. During pregnancy, this B-vitamin plays a crucial role in the development and health of the unborn baby. Folic acid contributes to maternal tissue growth during pregnancy.
Folic Acid Deficiency: Hardly anyone manages to consume enough folic acid
Folic acid is one of the critical vitamins, as it is not present in many foods and their folic acid content is also not very high (with few exceptions). Additionally, cooking losses are significant.
The German Nutrition Society (DGE) specifies the following daily requirement for folic acid (folate):
Adults and adolescents (13 years and older): 300 micrograms of folic acid
Pregnant women: 550 micrograms of folic acid
Breastfeeding: 450 micrograms of folic acid
According to the DGE, hardly anyone manages to consume these amounts. To do this, one would have to specifically choose foods rich in folic acid and eat them daily. On average, people only reach about half of the recommended amount.
In addition, certain medications as well as alcohol consumption can hinder the absorption of folic acid. A good supply is also extremely important for those suffering from intestinal disorders such as celiac disease, Crohn's disease, or ulcerative colitis, as they can absorb less vitamin B9. The effects are particularly severe for those with low levels of vitamin B12 and iron at the same time.
For pregnant and breastfeeding women, it is even more difficult to meet their increased nutritional needs.
The best sources of folic acid
Only a few plant-based foods contain high amounts of folic acid (Vitamin B9). The best natural sources of folic acid include green leafy vegetables such as spinach and kale. The name of the vitamin is also derived from the Latin word for leaf - folium. Other vegetables such as leeks, asparagus, and Brussels sprouts, as well as grains and some fruits, also contain certain amounts of folic acid. A good supply of folic acid can be achieved with a balanced diet by paying attention to foods that are particularly rich in folic acid.
Groceries | Micrograms of folic acid per 100g |
|---|---|
Potatoes | 20 |
Broccoli | 111 |
Lamb's lettuce | 145 |
Kale | 187 |
Leek | 103 |
Brussels sprouts | 182 |
Beetroot | 75 |
Asparagus | 108 |
Spinach | 145 |
Raspberries | 130 |
Cherries | 52 |
Grapes | 43 |
Wheat germ | 304 |
Whole grain bread | 15 |
Oat flakes | 87 |
Among animal products, liver and products made from it such as liverwurst are a source of folic acid if one enjoys eating liver. Theoretically, the daily requirement could already be met with a small portion. Pregnant women must avoid this source, as consumption is not recommended for them. Cow's milk and soft cheeses like Camembert also contain some folic acid, although not in large amounts.
Groceries | Micrograms of folic acid per 100g |
|---|---|
Beef liver, cooked | 226 |
Camembert | 40 |
Cow's milk 3.5% | 4 |
Cooking destroys the vitamin
A diet that meets our folic acid needs should therefore mainly include plenty of fresh vegetables and fruits, ideally at least five portions daily. Like almost all B vitamins, folic acid is unfortunately very sensitive: it is not only washed out in water, but also destroyed by too much light and heat. When preparing food, it is best to make sure to wash the vegetables uncut and as briefly as possible. It is also better to steam the vegetables rather than cook them in a lot of water and not keep them warm for long. Cooking them until they are just tender also preserves the vitamin.
The pregnancy vitamin
Since the daily requirement is not easy to achieve even with a balanced diet, the German Nutrition Society (DGE) recommends that pregnant and breastfeeding mothers take additional folic acid (400 micrograms/day). Especially in the first trimester of pregnancy, good supply is important to prevent neural tube defects. Because many women may not yet be aware of their pregnancy at this stage, doctors recommend that all women who can become pregnant take additional folic acid.