Vitamin B9 is a water soluble B-vitamin involved in the manufacture of DNA (necessary for cell division and tissue growth), helps prevent neural tube defects and helps bring down homocysteine levels.
Folate supports the production of red blood cells and helps prevent anemia by supporting the body to produce both erythrocytes and leukocytes (red blood cells and white blood cells).
• Irritability
• Mental Fatigue (meaning one is easily distracted or lethargic)
• Forgetfulness
• Confusion
• Depression
• Insomnia
• Physical Fatigue (related to muscle use)
• Gingivitis (Periodontitis) and periodontal disease.
Note:
* The RDA for Folic Acid/Folate is 400µg for adults, 600µg for pregnant women and 500µg for Breastfeeding women.
* Vitamin B9 (or Folic Acid) is a prized member of the B-complex Vitamins family.
* Both Vitamin B12 and Iron contribute to red blood cell production – (New insights into erythropoiesis: the roles of Folate, Vitamin B12, and Iron).
Health Benefits of Vitamin B9
Cardiovascular System
• It plays a significant role in heart health by assisting in preventing heart disease/cardiovascular disease and pre-eclampsia by reducing homocysteine blood levels. A diet rich in Folate may reduce the risk of Stroke in male Smoking.
• Betaine and Folate (two nutrients work synergistically to reduce potentially toxic levels of homocysteine).
• Promotes vascular health by lowering homocysteine (plays a key role in keeping homocysteine within normal levels).
• Homocysteine is a dangerous Amino Acids in the body which is harmful to blood vessels and at high levels, raises the risk of Dementia, heart disease and Stroke.
Foods & Cardiovascular System
Circulatory System
• It prevents the accumulation of homocysteine in the blood, supports red blood cell production and helps prevent Anemia.
Foods & Circulatory System
Immune System
• Vitamin B9 supports the body’s natural disease prevention mechanism and acts as an anti-oxidant whose presence in the blood is necessary to the proper function of the defensive cells (leukocytes or white blood cells). Folate deficiency impairs cell division and Protein synthesis and can cause megaloblastic Anemia.
• It anti-oxidants help to stop uncontrolled cell growth (one of the primary characteristics of all Cancers) and ensures a better protection against Cancer (reduce the risk of developing colorectal, ovarian, and Breast Cancers), heart disease and Obesity.
Foods & Immune System
Metabolism
• Folate plays a key role in DNA synthesis and Amino Acids Metabolism, but requires Vitamin B12 to be converted to a form necessary to manufacture DNA.
Foods & Metabolism
Musculoskeletal System
• It reduces the risk of Osteoporosis and related Bone fractures.
Foods & Musculoskeletal System
Pregnancy
• Vitamin B9/Folate is essential for a normal fetal development and contribute immensely to fetal health and proper development during Pregnancy as it supports normal growth and development of babies in the womb.
Note:
* Deficiencies during Pregnancy may lead to neural tube defects (any damage to the brain, gaps in the Spinal cord or spine of an unborn or newborn baby) which, in turn, cause brain injury, paralysis and even fetal death in uterus.
Foods & Pregnancy
Skin Health
• It plays a key role in cell repair and supports the production of new Skin cells by stimulating cell regeneration, (especially of Skin cells).
Foods & Skin Health
The Brain & Nervous System
• It ensures the proper functioning of the brain and supports Nervous System activity. It is efficient against Depression and helps prevent or reduce Dementia and Alzheimer’s Disease.
Foods & Nervous System
Foods Rich in Vitamin B9 (Folate)
• The Order is from the Highest Level of Folate (Folic Acid) Concentration.
1)
Liver (Duck)
2)
Liver (Goose)
3)
Liver (Turkey)
4)
Moth Beans
5)
Cowpeas
6)
Mung Beans
7)
Adzuki Beans
8)
Roman Beans
9)
Liver (Chicken)
10)
Seaweed (Agar)
11)
Beans (Chickpeas)
12)
Pinto Beans
13)
Great Northern Beans
14)
Lentils
15)
Borlotti Beans
16)
Pink Beans
17)
Pigeon Peas
18)
Black Turtle Beans
19)
Black Beans
20)
Fava Beans
21)
Lima Beans
22)
Red Beans
23)
Yellow Beans
24)
White Beans
25)
Soybean
26)
Navy Beans
27)
Lupin Seeds
28)
Arrowroot
29)
Giblets (Turkey)
30)
Edamame
31)
Basil (Dried)
32)
Rosemary (Dried)
33)
Spinach
34)
Cabbage
35)
Turnip Greens
