Higher doses of vitamin B9 need for regular oral contraceptives, bactericidal drugs and diuretics. Particularly strong folic acid deficiency experienced by people suffering from alcoholism, depression, ulcerative colitis, and certain forms of mental disorder.
For adults who do not have chronic diseases and bad habits, the daily dosage of folic acid is 400 micrograms. Pregnant women need to double doses of vitamin B9, ie 800 mg every day. It should be noted that the intake of folic acid is best to start at the planning stage of pregnancy - about 3-4 months before the alleged conception. Nursing mothers need daily intake of 600 micrograms of vitamin B9.
Sources of folic acid include liver, kidneys, yeast, cheese, cottage cheese, legumes (peas, beans, soy beans), whole grains, green leafy vegetables (lettuce, parsley), all kinds of cabbage, cucumbers, oranges, grapes and others. Unfortunately, cooking of vegetables and fruits practically destroys vitamin B9. Therefore, for an adequate intake of folic acid is best to use fresh herbs, as well as raw fruits and vegetables that contain this valuable vitamin. If cooking is unavoidable, then simmer and cook food should be in a sealed container. The minimum cooking time will also help to reduce the loss of vitamin B9 while cooking.