Vitamin B9, also known as folic acid or folate, is a water-soluble B-vitamin that plays a crucial role in several bodily functions, including the formation of DNA, red blood cells, and other essential components of cellular metabolism. It is an essential nutrient, meaning that the body cannot produce it on its own and must obtain it from the diet.
How does the body use it?
Folic acid is essential for several processes in the body, including DNA synthesis, amino acid metabolism, and cell division. It also plays a critical role in preventing birth defects and supporting brain health. Folic acid is especially important during pregnancy when the rapid growth of the fetus requires increased DNA synthesis and cell division.
Symptoms of over and lack of it in the body.
A deficiency in folic acid can lead to a variety of symptoms, including fatigue, weakness, anemia, depression, and an increased risk of birth defects. In adults, a severe deficiency can lead to megaloblastic anemia, a condition in which the body produces abnormally large and immature red blood cells that cannot carry oxygen effectively. Overconsumption of folic acid supplements can mask the symptoms of a vitamin B12 deficiency, which can cause permanent neurological damage if left untreated.
In what food can you find it?
Foods that are naturally high in folate include leafy green vegetables (such as spinach and kale), legumes (such as lentils and chickpeas), asparagus, broccoli, citrus fruits, avocado, and fortified cereals and bread. Because folate is sensitive to heat and light, it can be lost during cooking and storage.