A Way to Become Healthy

Health Benefits and Sources of Vitamins B9 | Folate Acid

Daily Amount Needed
  • At least 400 mcgs for most adults.
  • pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.
  • Children need between 150 to 300 mcg per day.
  • Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. 
  • Your body needs folate to produce red blood cells, as well as components of the nervous system.
  • It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent.
  • Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.
Fruit Sources
  • Avocado
  • Blackberries
  • Guava
  • Lychee
  • Mango
  • Orange
  • Papaya
  • Pineapple
  • Pomegranate
  • Strawberries
Vegetable Sources
  • Amaranth Leaves
  • Asparagus
  • Beetroot
  • Brussels Sprouts
  • Chinese Cabbage
  • French Beans
  • Lima Beans
  • Okra
  • Peas
  • Potatoes
  • Spinach
Nut Sources
  • Buckwheat
  • Chestnuts
  • Filberts/Hazelnuts
  • Oats
  • Peanuts
  • Sunflower Seeds
  • Wheat - Durum
  • Wheat - Hard Red
  • Wheat - Hard White


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