Raws li txoj cai, lo lus nug txog cov khoom noj uas muaj folic acid pib txhawj xeeb rau cov poj niam tsuas yog thaum lub sij hawm npaj ntawm tus me nyuam, vim hais tias nws yog lub sij hawm uas lub caij no tseem ceeb rau lub cev. Txawm li cas los, vitamin B9 yog tsim nyog rau txhua tus neeg. Xav txog yam khoom noj uas muaj folic acid, yog li ntawd koj tuaj yeem ua rau muaj qhov xwm txheej tsis muaj kev mus tshuaj.
- Ntawm cov txiv hmab txiv ntoo thiab berries yog ua kiwi thiab pomegranate, nyob rau hauv uas 18 μg ntawm cov khoom. Tsis tas li ntawd, lub keeb no kuj muaj nyob rau hauv xws li cov khoom xws li txiv kab ntxwv, txiv pos nphuab, raspberries, txiv tsawb, watermelon, cherries, hiav txwv buckthorn , txiv qaub thiab txiv duaj. Nyob rau hauv lwm cov txiv hmab txiv ntoo thiab berries cov ntsiab lus ntawm folic acid yog heev tsawg, yuav luag tsawg insignificant.
- Ntawm cov zaub, parsley, taum thiab spinach yog ua, nrog rau 100 micrograms ntawm vitamin B9. Tsis tas li ntawd, nws yog ib qho tseem ceeb txaus siab rau nplooj ntoos lettuce, zaub, eggplants thiab tag nrho cov hom ntawm cabbage.
- Ntawm cov cereals, cov nplej (46 μg) yuav suav tau tias yog ib tus tau zus. Kuj zoo nyob rau hauv no hwm yog mov, buckwheat thiab oats. Nws yog ib qho tseem ceeb uas noj cov zaub mov tsis yog vim "nws yog ib qho tseem ceeb", tiam sis kuj yuav tsum rov qab nrog lawv tus kheej tastes - qhov no qhov txiaj ntsig yuav muaj zog thiab pom.
- Nqaij cov nqaij tsis muaj nplua nuj nyob rau hauv folic acid - qhov siab tshaj plaws, 9 mcg, yog muaj nyob hauv qaib cov txwv. Tus thawjcoj raug lees paub ntawm cov ntsiab lus ntawm B9 - nqaij nyug siab, uas 240 μg ntawm cov khoom.
Tsis tas li ntawd, ntau cov vitamin B9 nyob rau hauv ceev, tshwj xeeb tshaj yog walnuts thiab hazelnuts, nyob rau hauv dawb nceb thiab tshwj xeeb tshaj yog nyob rau hauv poov (ntau li 550 μg). Yog tias koj xav tau cov khoom noj no, ces koj lub cev tsis qis ntawm folic acid.
Paub txog cov khoom noj uas muaj nplua nuj folic acid, koj tuaj yeem tau txais ntau yam tshuaj no yam tsis muaj tshuaj ntxiv thiab npaj tau thaum koj xav tau.