Vitamin B9

Vitamin B9, also known as folate or folic acid, is essential for the syntheses of DNA and protein, and is widely used to treat anaemia (low haemoglobin levels). Anaemia can leave people feeling tired and weak so it is important to have a diet with adequate folate. Folate is especially important during pregnancy - low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus - and the NHS recommends women to increase folate intake before pregnancy or as early as they can in the 1st trimester.

Folic acid, due to its greater stability, is the preferred form for use as a supplement, but it needs to be converted in the body into the metabolically active form, tetrahydrofolate (THF). THF and various methylated forms work with Vitamin B12 to regulate methylation reactions in the body and thus are responsible for keeping homocysteine at optimal levels for cardiovascular health.

Foods rich in folates include green leafy vegetables, beans, and beetroot, whole grains and fortified cereals.

1 cup Beetroot (136g) contains 148 mcg folate.

The daily recommended intake of folate is 400 mcg.

Benefits:

1. Can decrease the risk of cardiovascular disease.
2. Has been used to treat clinical depression and improve mood.

Did you know…

A problem with low folate levels can be seen as over-sized and immature red blood cells (called Megaloblastic anaemia)?

EFSA claims

1. Folate contributes to the normal function of the immune system.
2. Folate contributes to the reduction of tiredness and fatigue.
3. Folate contributes to maternal tissue growth during pregnancy.
4. Folate contributes to normal amino acid synthesis.
5. Folate contributes to normal blood formation.
6. Folate contributes to normal homocysteine metabolism.
7. Folate contributes to normal psychological function.
8. Folate has a role in the process of cell division.