Folic acid(Vitamin B9)foods
Folate is a water-soluble B vitamin that occurs naturally in food. Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods.
Because folate is a water soluble vitamin it is not stored in the body and means that all necessary nutrient you use needs to be brought in through the diet daily, as it is excreted in the urine.
Foods with folate are very abundant in nature and the American diet provides one-third of the folate in fruits and vegetables. Grain products contribute about one-fifth and legumes, nuts, and seeds contribute less than one-fifth.
Functions of Folate
- Plays a role in reducing blood homosysteine levels
- Formation of red blood cells
- Protein metabolism
- Cell growth and division
Recommended Dosage for Vitamin B9
- For men, the usual dose of Vitamin B9 is 200 mcg.
- For women, the usual dose of Vitamin B9 is 180 mcg.
- For women of childbearing age, the usual dose of Vitamin B9 is 400 mcg.
Deficiency Symptoms of Vitamin B9
- anemia
- mood disorders
- gastrointestinal disorders
- red tongue
- apathy
- digestive disturbances
- fatigue
- graying hair
- growth impairment
- insomnia
- labored breathing
- memory problems
- paranoia
- weakness
- birth defects in one’s offspring
Food sources
- Dark green, leafy vegetables
- Whole wheat bread
- Lightly cooked beans and peas
- Nuts and seeds
- Sprouts
- Oranges and grapefruits
- Liver and other organ meats
- Poultry
- Fortified breakfast cereals and enriched grain products
The best thing you can do for your body is to eat a healthy diet. This means to make sure that folic acid foods are included in your daily diet. Nutritional health is not a diet but a lifestyle and with water soluble vitamins it is a daily need.
