Vitamin B9 – Folic Acid / Folate
Vitamin B9, also known as folic acid or folate, helps support blood cell production, proper nerve function and has been studied in the prevention of osteoporosis, Alzheimers disease and dementia.
B9/Folate Food Sources
Folate is found in a variety of foods that can be added to green smoothies. To ensure you get adequate amounts of this vitamin in your diet, try to include some of the “Vegetarian Foods” options as well on a daily basis.
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SMOOTHIE FOODS
– Leafy greens |
VEGETARIAN FOODS
– Asparagus |
B9/Folate Deficiency
Muscle fatigue is a classic symptom of a B-vitamin deficiency, but a lack of folate in the diet may also result in mental fatigue, forgetfulness, confusion, depression and insomnia. Gingivitis, periodontal disease and even diarrhea can also be symptomatic of folate deficiency.
As with many B-vitamins, over consumption of alcohol, caffeine and smoking can lead to deficiency. Inadequate dietary intake of vitamins B1, B2, B3 and protein can contribute to folate deficiency.
B9/Folate Toxicity
Ironically, excessive intake of folate supplements may result in some of the same conditions that folate deficiency can cause.
The Effects of Cooking On B9/Folate
Cooking can result in a significant (up to 75%) loss of folate from food.
Return to Nutrient Profiles.
Tags: folate, folic acid, vitamin b9
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