Vitamin B9 (or folic acid or folic acid) is a vitamin from the B vitamin family. It is a non-caloric substance that is essential for our metabolism. It is not produced by our body and is essential to ensure certain bodily functions such as cell renewal. Folate deficiency is one of the most common vitamin deficiencies.
In this article you will discover its functions, the foods in which it can be found.
what is his role
- Vitamin B9 plays an essential role in the production of genetic material (DNA, RNA). It is involved in the metabolism of amino acids and is useful in the production of new cells. This vitamin contributes to the stability and expression of genes.
- It plays an important role in the formation of red blood cells, the functioning of the nervous system and the immune system.
- Along with vitamins B6 and B12, vitamin B9 helps control blood levels and homocysteine.
Why consume?
- To avoid certain malformations (neural tube defects)
- Then to reduce the risk of cardiovascular disease
- To combat depression
- Also to promote the good course of pregnancy
- To support the absorption of vitamin B12
- To prevent certain types of cancer (breast, colon, brain, lung) and to prevent Alzheimer’s disease
- It is water soluble and is therefore quickly excreted in the urine. A daily intake of vitamin B9 is necessary to maintain the amount necessary for the proper functioning of our body.
Which foods are rich in vitamin B9?
- livers and offal
- nutritional yeast
- The egg yolk
- Nuts (hazelnuts, walnuts, almonds etc.)
- Green vegetables (spinach, lettuce, sorrel, etc.)
- Certain types of cheese
- chestnut
- The melon
- Vitamin B9 is sensitive to oxidation in air, light and heat. To best preserve it, it is advisable to store food in a cool place away from light and to cook it for the required time.
How much consume?
The intake is 300 µg/d in adults, 150 to 250 µg/d in children and 400 µg/d in pregnant women.
Who should consume it?
- women of childbearing age
- children and young people
- Elderly people with limited intellectual functions
- smokers and alcoholics
- depressed people
What happens if there is a shortage?
- A deficiency can cause cells (blood, intestines, liver cells, etc.) to multiply more slowly and the number of red blood cells in the blood to decrease (resulting in anaemia). But especially in pregnant women, the consequences can be dramatic: abnormalities in the development of the maternal tissue, the development of the fetus, growth retardation, etc. A deficiency can occur with insufficient intake, with poor absorption or even with metabolic disorders.
Symptoms can be: tiredness, irritability, loss of appetite, etc.
- NB. Beware of interactions, especially when taking oral contraceptives or in connection with certain treatments (phenobarbital, primidone, etc.).
What happens in case of excess?
Overdoses are extremely rare. But the main risks are neurological. There would also be a causal relationship between excessive consumption of vitamin B9 and the reduction in immune system defenses in the elderly.
In summary, vitamin B9 has many health benefits. We find it in many everyday foods. However, care must be taken not to overdose.
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Article written by Fitness Together
fitnesstogether.com
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