In this video we discuss what is Folate Vitamin B9. Some of its functions in the body, foods rich in Folate, some of the effects of deficiency, and daily recommendations.




Transcript


Folate, also known as vitamin B9 or folic acid is a water soluble vitamin and plays an important role in the production of DNA, formation of neurotransmitters, and white and red blood cells . B9 also contributes to the metabolism of amino acids.

Foods high in vitamin B9 include, green leafy vegetables, nuts, seeds, and many tropical fruits. B9 is also found in many other foods, but is easily lost in cooking.

B9 deficiency is common because most people do not consume a balanced diet(140) and eat enough green leafy vegetables. Professionals sometimes recommend B9 supplementation for Women who are at the age where pregnancy is possible because deficiency can lead to birth defects. B9 deficiency can also cause anemia, poor growth, neuropathy and possibly some forms of cancer.

The recommended amount of B9 to be consumed daily is 400 micrograms. For instance, 3oz of Romaine lettuce (116 micrograms), ½ cup avocado (61 micrograms), 1 cup raw spinach (58 micrograms) 1 cup mango (71micrograms) 2 tbs of flaxseed (54 mcg), I cup almonds (46 mcg), would total 406 mcg of b9.

As you can see it takes several servings of a variety of foods to consume the recommended daily amount. An individual who is on a low cal diet will face even greater challenges. For the women who are eating for two, intake is even more crucial. In our vitamin deficiency rating scale, b9 is a 5.

Timestamps
0:00 Benefits of vitamin B9
0:15 Foods high in vitamin B9
0:28 Vitamin B9 deficiency
0:59 Vitamin B9 recommendations

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