What Vitamin-B9 is: Folic Acid is Synthetic form of B9 and is found in Supplements (!) & Fortified foods (Foods to which Vitamin-Nutrients are added which originally were not Present in The Foods). It’s Folate that occurs Naturally in Foods. Thus, Folates are the ones Metabolically Active & Bio-Available to The Human Body.
Vitamin-B9 – Folates work as a Coenzyme in The Body & Do The Following:
- Proper Brain Functioning – Mental & Emotional Health,
- Synthesis of DNA/RNA (Thus, especially required in Growing Years),
- Works closely with B12, helps form RBC’s (Including Normal Blood formation), Helps in Proper Functioning of Iron in The Body,
- Works with Vitamins B6 & 12 to control Blood Levels of Amino Acid Homocysteine.
Reasons for Shortage of Vitamin-B9 or Folates:
Alcoholism, Excessive Smoking, Irritable-Inflammatory Bowels, Celiac Disease & so on…
Vitamin-B9-Folates Deficiency may lead to:
Poor Growth, Poor Oral Health, Improper Mental-Physical Coordination (Alzheimer’s, Depression), Various Cancers and so on…Must be taken in optimum amounts for a proper/defect free child birth.
Rich Source of Vitamin-B9 or Folate:
Plant Sources: Spinach, Other dark Green leafy Vegetables, Asparagus, Turnips, beets, Mustard greens, Brussels Sprouts, Root vegetables, Whole grains, Wheat Sprouts, Kidney Beans, White Beans, Mung Beans, Black Sesame Seeds Oil, Peanuts, Lentils (मसूर की दाल), Dried Beans, Peas, Sprouts, Corn…
Fruits Sources: Pomegranates, Pineapple, Papaya, Avocado, Orange Juice.
Animal Sources: Milk, Egg Yolk, Other Dairy Products.
My View it is best to Avoid Synthetic Supplements and Only Go in For Organic Sources.
Daily Recommended Values:
Adults: Upto 600 mcg/Day.