7 Major Health Benefits of Folate (Folic Acid/Vitamin B9)

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Domonique D. Hargrove B.A., M.S., NCEP Certified, Founder and President of “Slight Edge Performance Program”LLC

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Folate (Vitamin B9) is one of the B-vitamins and is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence.

Folate (vitamin B9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.

Folate is found mainly in dark green leafy vegetables, beans, peas and nuts. Fruits rich in folate include oranges, lemons, bananas, melons and strawberries. The synthetic form of folate is folic acid. It’s in an essential component of prenatal vitamins and is in many fortified foods such as cereals and pastas.

A diet lacking foods rich in folate or folic acid can lead to a folate deficiency. Folate deficiency can also occur in people who have conditions, such as celiac disease, that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes).

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“Folate,” also known as “folacin” and “vitamin B9” is a water-soluble B vitamin that is naturally present in some foods, added to others, and available as a dietary supplement.

Folate (Vitamin B9) functions as a coenzyme or co-substrate in single-carbon transfers in the synthesis of nucleic acids (DNA and RNA) and metabolism of amino acids which is a very important bodily process.

Food Sources of Folate (Vitamin B9):

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Folate (Vitamin B9) is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains. Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest folate levels.

The recommended daily amount of folate for adults is 400 micrograms (mcg). Adult women who are planning pregnancy or could become pregnant should be advised to get 400 to 800 mcg of folic acid a day.

Continue to be conscious and proactive about making sure you are getting this essential nutrient in your diet and eating lifestyle!

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