Vitamin B11 (Folic Acid)
Vitamin B11, better known as folic acid, is a nutrient involved in various bodily processes. This vitamin can be found in a variety of foods such as leafy green vegetables, legumes, nuts, and fortified foods.
Importance of Vitamin B11
This vitamin plays a role in cell formation and is involved in metabolic processes. It's also a vitamin that the body can't produce on its own, making it essential to get enough folic acid through your diet.
Interactions with Other Nutrients
Folic acid often works in synergy with other B vitamins, such as B12 and B6. This combination is commonly found in supplements and fortified foods.
Recommended Amounts
The recommended daily amount for adults is 300 micrograms, and for pregnant women, it's advised to take at least 400 micrograms per day.
Foods Rich in Vitamin B11
Soybeans: 375 micrograms/100 grams.
Soybeans are a popular choice among many vegetarians due to their high protein content. They are processed into burgers and other meat substitutes but are also used in lactose-free dairy products.
Quinoa: 184 micrograms/100 grams.
Quinoa is considered a superfood and is part of the amaranth family, a collective term for herbaceous plants and shrubs. It is closely related to spinach. The seed originally comes from South America, where it is a staple food for the inhabitants. Quinoa has been consumed by the residents of the Andes Mountains for 6,000 years already. The Incas cultivated the seed around that time.
Spinach: 194 micrograms/100 grams.
Spinach is a leafy green packed full of nutrients. It is a good source of vitamins A, C, and K, as well as magnesium, iron, and manganese. Spinach is often referred to as a superfood due to its high nutritional value.
Parsley: 152 micrograms/100 grams.
Parsley is an herb commonly used in European cuisine. This herb is a familiar ingredient in herb butter and is often used to add flavor to dishes. It is also traditionally used to combat bad breath.
In addition to its culinary uses, parsley is also known for its medicinal properties. Parsley can aid in digestion, relieve gas and bloating, and help detoxify the body. Parsley is also a good source of vitamins A, C, and K. You can find parsley fresh, dried, or in powder form in most supermarkets.
Sunflower Seeds: 227 micrograms/100 grams.
Sunflower seeds are a versatile and inexpensive ingredient that can be used in many ways. They are not just a delicious and nutritious snack but can also be used to extract sunflower oil.
Originally from Mexico and Peru, the seeds have been consumed by humans for over 5,000 years. Today, sunflower seeds are categorized based on their shell type during processing. Black shells are used to extract sunflower oil, while striped varieties have a lower oil content and are used for human consumption. Regardless of how they are used, sunflower seeds are a versatile and affordable ingredient that will certainly add flavor and nutrition to any dish.
Possible Deficiencies
A deficiency in Vitamin B11 can affect various bodily functions. If you suspect a deficiency, it's advisable to consult with a physician. Further investigation can be conducted through a blood test. Treatment may involve adjusting your diet or taking supplements, but this should always be done in consultation with a healthcare provider.