Healthy Foods and Vitamins

Where is Vitamin B9 Found

Vitamin B9 is also called folate, and it is a group of B vitamins. It is considered one of the most important vitamins for the body, as it affects many basic vital activities. It can be obtained from the following sources:

Where is vitamin B9 found

Vitamin B9 from Foods

Vitamin B9 is found in many foods and food products, such as:

  • Leafy vegetables such as lettuce, spinach, cabbage, kale, asparagus, and broccoli.
  • Citrus fruits such as orange, grapefruit, and lemon.
  • Legumes such as lentils, peas, and beans.
  • Brewer’s yeast.
  • Nuts and grains.
  •  Some fruits such as papaya, avocado, and banana.
  • eggs.
  • Foods fortified with vitamin 9, such as pasta and bread.

Vitamin B9 is a Nutritional Supplement

It is possible to obtain vitamin B9 by taking nutritional supplements. You can buy supplements that contain vitamin B9 alone in the form of folic acid.

You can also buy a multivitamin that contains different B vitamins in addition to vitamin B9, as these are… Vitamins are important for its functioning.

How Much Vitamin B9 do I need Daily?

It is important to obtain the necessary amounts of vitamin B9 on a daily basis because there are no long-term stores of this vitamin in the body. It is recommended that an adult obtain 200 micrograms of vitamin B9 daily. [5]

In cases of pregnancy or the desire to become pregnant, it is recommended to consume 400 micrograms of vitamin B9 daily, and to continue taking this amount until the 12th week of pregnancy.

Some women may need to obtain a larger dose because they suffer from the risk of giving birth to a child suffering from congenital malformations. This is according to the doctor’s orders, so it is important to consult the doctor about the appropriate dosage.

Why is it Important to get Adequate Amounts of Vitamin B9?

It is important to obtain sufficient amounts of vitamin B9 from its various sources that were mentioned previously, depending on the condition of each person due to its importance, and among the most important benefits of vitamin B9 are :

It is important to obtain sufficient amounts of vitamin B9 from its various sources that were mentioned previously, depending on the condition of each person due to its importance, and among the most important benefits of vitamin B9 are :

It is important for women to obtain sufficient amounts of vitamin B9 before and during pregnancy. Because it helps prevent fetal deformities, such as spina bifida and anencephaly.

A deficiency of vitamin B9 in the blood may cause an increased chance of depression and a person’s decreased response to antidepressants, so it is important to obtain sufficient amounts of it.

What happens in Case of Vitamin B9 Deficiency?

Symptoms of vitamin B9 deficiency that may appear on a person include:

  • Suffering from anemia.
  • Loss of energy and vitality of the body.
  • Inflammation, ulcers, and redness in the mouth and tongue.
  • Weight loss.
  • Memory problems, difficulty concentrating, and confusion.
  • diarrhea.
  • Muscle weakness.
  • Depression.

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khaliqalvi

I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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