- All B vitamins are water-soluble. They help to convert carbohydrates, fats, and protein into energy, or glucose.
- B vitamins are necessary for keeping the liver, skin, hair, and eyes healthy. They also play a role in the nervous system, and they are needed for good brain function.
- The B vitamins are sometimes called anti-stress vitamins, because they boost the body’s immune system in times of stress.
- Folic Acid is used for converting food (i.e. carbohydrates) into simpler, easy to digest forms, i.e. glucose which is necessary for energy production.
- Apart from energy synthesis, folic acid is extremely crucial for the proper functioning of the brain and uplifting mental and emotional health.
- Vitamin B9 actively participates in the synthesis of DNA and RNA which is highly necessary during rapid growth periods like puberty and pregnancy. It also helps in the synthesis and conversion of nucleic acid, amino acid as well as functions as a cofactor in several enzymatic reactions.
- It helps prevent the foetus from developing major congenital deformities of the brain or spine, including neural tube defects, such as spina bifida and anencephaly. Vitamin B9 can minimize the risk of congenital heart defects, cleft lip palate defects, and other abnormalities during the preconception period.
Foods
- Vegetables include spinach, artichoke, turnip greens, okra, broccoli, asparagus, Brussel sprouts, cabbage, cauliflower, parsnip, lettuce, beets, potato.
- Lentils, peas and beans.
- Fruits include avocado, papaya, kiwi and orange.
- Whole grains and cereals
- Nuts and seeds include peanuts, soy seeds and sunflower seeds.
- Other food sources include egg yolk, baker’s yeast, milk, salmon, and meat.
Supplement
Many researches show that Folic acid supplementation is useful to treat/improve:
- Serious kidney disease (end-stage renal disease or ESRD)
- High levels of homocysteine in the blood
- Birth defects of the brain and spine (neural tube birth defects).
- An eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD)
- Decline in memory and thinking skills in older people that is more than what is normal for their age
- Depression
- High blood pressure
- A skin disorder that causes white patches to develop on the skin (vitiligo)
- Strokes
- Gum disease in women who are pregnant
*Do read the Disclaimer
References:
Vitamin B9: Functions, Food Sources, Deficiencies and Toxicity (netmeds.com)
Folic Acid (Folate): Uses, Dosage, Effects, Food Sources, and More (webmd.com)
Folic Acid, Vitamin B9 tablets (clevelandclinic.org)
Folic Acid: Uses, Side Effects, Interactions, Dosage, and Warning (webmd.com)