The most familiar term for vitamin B9 is folic acid.
Folic acid, like other vitamins from the B group, performs a very important task for the proper functioning of the human body.
It participates in the metabolic processes of converting fats, proteins, and carbohydrates into energy.
Folic acid is an indispensable factor in the cause of human genetic material, nucleic acids – DNA and RNA.
Folic acid helps the body to build new cells
Together with vitamin B12 contributes to the production of red blood cells – heme.
That is a pigment whose task is to transfer oxygen through the bloodstream to all parts of the body.
Lack of vitamin B9 has a connection with the occurrence of some types of anemia, especially folate deficiency.
Folic acid protects the heart and blood vessels.
A daily dose of this acid after some research could obviously reduce by 20% the possibility of some cardiovascular diseases, especially in combination with vitamins B6 and B12.
Folic acid plays an important role in the regeneration of damaged tissue, but also in the production of serotonin.
Serotonin is a neurotransmitter that regulates sleep, mood, and appetite.
It affects the proper functioning of the brain, the emotional and mental state by preventing fatigue, irritability, depression, the emergence of Alzheimer’s disease and lack of concentration.
There are scientific studies that prove its positive impact on the prevention and treatment of various cancers, particularly cervical cancer in women.
The best known is its use in the period before and during pregnancy.
For women nutritionists recommend additional doses of folic acid before conception and during the first 12 weeks of pregnancy.
It helps the proper development of the fetus.
A lack of folic acid during pregnancy can lead to low weight babies at birth and to damage the neural tube (spina bifida), which later turns into the spinal cord, skull, and brain.
Folic acid helps to close the tube properly and on time and prevent degenerative changes in the central nervous system of the fetus.
Like another vitamin B complex and vitamin B9 is easily dissolving in water, so the excess is easily ejected from the body through urine.
This means that you cannot create reserves in the body.
However, you need to take vitamin B9 regularly and in sufficient amounts daily.
What foods are sources of folic acid?
Vitamin B9 is very sensitive.
Light (UV rays), heat (cooking and canning) and acidic environment destroy vitamin B9.
The safest way to get folic acid is eating fresh and unprocessed foods.
Reduced absorption of this acid contribute diseases of the digestive tract, stress, alcohol, tobacco, coffee, and age.
Vitamin B complex, vitamin C and vitamin H (biotin) encourage better absorption of folic acid.
Folic acid you can find in most vegetables.
The best sources of this acid are green leafy vegetables – lettuce, kale, brussels sprout, cabbage, spinach, peas, asparagus, beans, and tomatoes.
Then you can find this acid in the baker’s yeast, whole grains (oats), seeds, nuts (walnuts, peanuts), milk, egg yolks, organ meats, tuna, salmon, and mussels.
Citrus fruits are also rich in folic acid, especially lemon, orange, and banana.
Excessive intake of vitamin B9 (excessiveness – hypervitaminosis) does not constitute a specific threat, but we should know that we really needed quantities.
Nutritionists recommend 330mg per day for men and 300mg per day for women.
Women who are planning offspring and pregnant women need to consume 400-600mg of folic acid per day.
Very high doses can be introduced by improper use of supplements and can cause stomach problems, nausea, bloating, sleep disorders, anxiety, and allergic skin reactions.
Many will like to know what is the difference between folic acid and.
Basically, folic acid and folate are different names for the same vitamin B9.
Name of folic acid nutritionists always uses for the shape of the vitamin supplements.
The term folate is used to form vitamin B9 found in food.
Recently, and for the natural form of vitamin B9, instead called folate, is more and more used name of folic acid.
Lack of folic acid
Lack of this very important acid in the body (hypovitaminosis) is usually the result of inadequate intake, improper diet and not varied food.
Special risk groups are the elderly, women who use birth control pills, pregnant women and people who consume alcohol excessively.
Mild folic acid deficiency is very common in our population.
Symptoms that may indicate an insufficient amount of this important acid in the body are apathy, depression, easy fatigue, dizziness, fatigue.
Long-term deficiency of vitamin B9 may cause serious health consequences:
– Megaloblastic anemia
– Memory problems
– Damage to the brain
– Nervous system defects in the developing fetus during pregnancy
– Cardiovascular disease
– Fragile bones
Awareness of the importance of vitamin B9 for the normal functioning of the human organism grows daily.
This is supported by the fact that food industry in the USA fortified flour and cereal products with vitamin B9.
Also, doctors around the world prescribe mandatory additional vitamin intake to women before conception.
It’s also prescribed additional vitamin during the first months of pregnancy.
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