Benefits of Vitamin B9

 B9

Vitamin B9, also known as folic acid or folate, is a water-soluble vitamin that is essential for many bodily functions. Let’s have a look at the benefits of vitamin B9 in detail:

1. Supports Proper Brain Function

Vitamin B9 plays a vital role in maintaining healthy brain function. Studies have shown that folate deficiency may be linked to cognitive impairment, depression, and even Alzheimer’s disease. Adequate levels of folate can help reduce the risk of cognitive decline and memory loss as we age.

2. Reduces the Risk of Birth Defects

Vitamin B9 is essential for the healthy development of the foetus during pregnancy. It is recommended that women who are planning to get pregnant take a folic acid supplement to reduce the risk of birth defects in the baby’s brain and spine. Research shows that consumption of folic acid can reduce the risk of neural tube defects by up to 70%.

3. Supports Heart Health

Vitamin B9 helps reduce levels of homocysteine, an amino acid that has been linked to an increased risk of heart disease. High levels of homocysteine can damage the lining of the blood vessels, leading to the formation of plaque and increasing the risk of heart attack and stroke. Adequate levels of folic acid can help reduce the risk of heart disease by reducing homocysteine levels.

4. Supports the Immune System

Vitamin B9 plays an essential role in maintaining a healthy immune system. It helps produce and maintain white blood cells, which are crucial for fighting off infections and diseases. Low levels of folate have been associated with a weakened immune system and an increased risk of infections.

5. Supports Red Blood Cell Formation

Red blood cells carry oxygen throughout the body. A deficiency in vitamin B9 can lead to a type of anemia called megaloblastic anemia as Vitamin B9 is needed for production of red blood cells.

6. May Help Reduce the Risk of Cancer

Studies have shown that adequate levels of vitamin B9 may help reduce the risk of certain types of cancer, including colorectal cancer, breast cancer, and pancreatic cancer. Folate helps repair damaged DNA, which can prevent cells from becoming cancerous. It also plays a role in cell division and growth, which can help prevent abnormal cell growth.

7. May Help Improve Mood

Research suggests that vitamin B9 may help improve mood and reduce the symptoms of depression. Folate plays a crucial role in the production of neurotransmitters such as serotonin and dopamine, which are essential for regulating mood and emotions.

Sources of Vitamin B9

Listed below are some of the best sources of Vitamin B9 that you must include in your diet:

1. Leafy Greens

Leafy greens such as spinach, kale, collard greens, and broccoli are excellent sources of vitamin B9. One cup of cooked spinach contains approximately 263 mcg of vitamin B9, which is about 66% of the recommended daily intake. Other leafy greens also contain high amounts of vitamin B9, with one cup of cooked kale containing approximately 177 mcg of vitamin B9, one cup of cooked collard greens containing approximately 177 mcg of vitamin B9, and one cup of cooked broccoli containing approximately 104 mcg of vitamin B9.

2. Legumes

Lentils, chickpeas, and black beans are good sources of vitamin B9. One cup of cooked lentils contains approximately 358 mcg of vitamin B9, which is about 90% of the recommended daily intake. One cup of cooked chickpeas contains approximately 282 mcg of vitamin B9, and one cup of cooked black beans contains approximately 256 mcg of vitamin B9.

3. Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin B9. One medium-sized orange contains approximately 40 mcg of vitamin B9, which is about 10% of the recommended daily intake. Citrus fruits also contain high amounts of vitamin C, which can help boost the immune system and support the body’s natural defenses.

4. Grains

Many grains, such as bread, cereal, and pasta, are fortified with folic acid, which is a synthetic form of vitamin B9. One slice of bread can contain up to 40 mcg of folic acid, and one cup of fortified cereal can contain up to 400 mcg of folic acid. However, it is important to note that natural sources of vitamin B9, such as leafy greens and legumes, are more beneficial for the body than synthetic forms of the nutrient.

5. Liver and Organ Meats

Liver and organ meats such as beef liver and chicken liver are excellent sources of vitamin B9. One 3-ounce serving of beef liver contains approximately 215 mcg of vitamin B9, which is about 54% of the recommended daily intake. One 3-ounce serving of chicken liver contains approximately 147 mcg of vitamin B9.

6. Eggs

Eggs are also a good source of vitamin B9. One large egg contains approximately 22 mcg of vitamin B9, which is about 6% of the recommended daily intake. Eggs also contain high amounts of protein and healthy fats, which can help support muscle growth and heart health.

7. Asparagus

Asparagus is a nutritious vegetable that is rich in vitamins and minerals, including vitamin B9. One cup of cooked asparagus contains approximately 262 mcg of vitamin B9, which is about 66% of the recommended daily intake.

Fruits Containing Vitamin B9

If you want to add more fruits in your diet and also get enough Vitamin B9 then incorporating the below mentioned fruits into your diet might be helpful.

1. Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin B9. Citrus fruits also contain high amounts of vitamin C, which can help boost the immune system and support the body’s natural defenses.

2. Avocado

Avocado is a nutrient-dense fruit that is rich in vitamins and minerals, including vitamin B9. One medium-sized avocado contains approximately 163 mcg of vitamin B9, which is about 40% of the recommended daily intake.

3. Papaya

Papaya is a tropical fruit that is rich in vitamins and minerals, including vitamin B9. One medium-sized papaya contains approximately 115 mcg of vitamin B9, which is about 30% of the recommended daily intake. Papaya also helps support immune function, skin health, and electrolyte balance.

4. Kiwi

Kiwi is a small, nutrient-dense fruit that is rich in vitamins and minerals, including vitamin B9. Kiwi also contains high amounts of vitamin C, vitamin K, and fiber, which can help support immune function, blood clotting, and digestion.

5. Strawberries

One cup of strawberries contains approximately 40 mcg of vitamin B9, which is about 10% of the recommended daily intake. Strawberries also contain high amounts of vitamin C, antioxidants, and fiber, which can help support immune function, reduce inflammation, and improve digestion.

6. Raspberries

Raspberries are a small, sweet fruit that is rich in vitamins and minerals, including vitamin B9. Raspberries also contain high amounts of vitamin C, antioxidants, and fiber, which can help support immune function, reduce inflammation, and improve digestion.

7. Blackberries

Blackberries are a sweet and juicy fruit that is rich in vitamins and minerals, including vitamin B9. One cup of blackberries contains approximately 36 mcg of vitamin B9, which is about 9% of the recommended daily intake.

Conclusion

Incorporating vitamin B9 into your diet is essential for maintaining overall health and wellbeing. It plays a crucial role in red blood cell formation, DNA synthesis, and cell growth and repair. While supplements are an option, it’s always best to obtain nutrients from natural food sources. By including folate-rich foods such as leafy greens, legumes, and fortified grains in your diet, you can easily meet your daily folate requirements.