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Vitamin B9 (Folic Acid) - Food Sources, Deficiency Symptoms and its Functions

Folic acid, also known as Vitamin B9, is also referred to as folacin or folate and its chemical name is pteroylglutamic acid. This vitamin can be manufactured by the body and be stored in the liver.

Vitamin B9, is required for energy production, formation of red and white blood cells. As a brain food, Vitamin B9 assists in regulating mood and sleep patterns, particularly in older persons.

It works as a coenzyme in DNA and RNA synthesis therefore, it is important to normal cell division/replication. It is crucial to the good health of every cell in the body, including skin cells, the cells that line the small intestine, and red and white blood cells.

Deficiency Symptoms of Vitamin B9:

A deficiency of vitamin B9, may increase the risk of the baby being born with spina bifida and other serious defects of the nervous system. When deficient of folic acid, you might suffer from fatigue, acne, a sore tongue, cracking at the corners of your mouth.

Deficiency Symptoms

A deficiency of Vitamin B9 can cause the following health problems:

• Anemia is the early symptom, in case of deficiency of vitamin B9.
• Pregnant women with are at higher risk to give birth a low weight, premature and / or infants with neural tube defects.
• Gastrointestinal upset may be occur.
• A high level of homocystine in the blood, which might result in cardiovascular disease, also may happen due to deficiency of Vitamin B9.
• Impaired brain and nerve functions.
• Infants and Children with Vitamin B9 deficiency can have a slower growth rate.

Food Sources of Vitamin B9:

Some of the main Sources of Folic Acid are as follows:

• Leafy greens such as spinach and turnip greens.
• Fresh vegetables are better than cooked because heat destroys folic acid.
• Broccoli.
• Mushrooms.
• Liver.
• Dry beans and peas.
• Fortified cereals and grain products.
• Fortified Juices.

Some other foods that contain significant quantities of folic acid include - lentils, legumes, brown rice, poultry, pork, lamb, chard , cheese, spinach, turnip greens, asparagus, collards, brewer's yeast and romaine lettuce are all high in folic acid. Organ meats including kidney also contain ample amounts of Vitamin B9. Nuts, beans and shellfish, poultry, pork, whole grains, citrus fruits, fruit juices and yeast are also good sources. Spinach is one of the best natural sources of Vitamin B9 - one-half pound of fresh spinach contains about 463 micrograms of folic acid, the total Recommended Dietary Allowance (RDA) for most people!

Functions of Vitamin B9:

Some of the main Functions of Vitamin B9 are as follows:

• Folic acid participates in several important metabolic processes in the body.
• It is essential for the normal growth and maintenance of all cells because it acts as a coenzyme for normal DNA and RNA synthesis. It also produces nucleic acids, RNA(ribonucleic Acid) and DNA(Deoxyribonucleic Acid),that carry hereditary patterns.
• In fact,eating fresh fruits and vegetables rich in folate, from conception until the due date, is the best policy a woman can adopt to ensure that her pregnancy will be  a happy and a healthy one.
• It aids in protein metabolism and contributes to normal growth.
• It is also very vital vitamin for the reproduction of the cells within the fetus. A deficiency affects normal cell division and protein synthesis, especially impairing growth.
• Large doses of folic acid has been found beneficial in the treatment of a few diseases which are rare such as - megaloblastic anaemia, sprue, recurrent abortion, mental retardation, brown spots on the skin and gout.
• It is essential for the health of the skin and hair,and helps to prevent premature greying of the hair.
• Folic acid helps in the building of antibodies which prevent and heal infections.
• Folic Acid in combination with vitamin B12, is essential for the formation,maturation and multiplication of red blood cells. Therefore, reducing blood levels of homocysteine and lowering risks of heart disease.
• It also maintains nervous system's integrity and intestinal tract functions . It is involved in the production of neurotransmitters such as serotonin, which regulate mood, sleep and appetite.