The Recommended Intake And Sources Of Vitamin B9
Vitamin B9, also called folate, has several functions, particularly in the formation of red blood cells. Let’s find out the recommended intake and sources of Vitamin B9!
What is vitamin B9?
Vitamin B9, also called folate, plays a vital role for pregnant women, in conjunction with vitamin B12. It acts in the formation of genetic material (RNA, DNA) as well as essential amino acids in maternal tissues and cell growth.
Vitamin B9 is also essential in the formation of red blood cells. It allows the synthesis of neurotransmitters including adrenaline, noradrenaline, dopamine, offering the possibility of optimal functioning of psychological functions as well as the nervous system.
Folate also allows for normal metabolism of homocysteine. This is a sulfur amino acid which, when present in too great a quantity, is a risk factor for increased cardiovascular problems.
The recommended intake and sources of Vitamin B9!
Here are the recommended daily nutritional intakes of vitamin B9: 70 µg for infants; 100 to 250 µg for children; 300 to 330 µg for women and adolescents; 300 to 330 µg for adults and finally 400 µg for women who are breastfeeding or pregnant.
Foods with a lot of vitamin B9 are: yeast, beef or veal, chicken, chicken livers, wheat germ, beetroot, white cabbage, Brussels sprouts, cauliflower, egg yolk, fennel, chicory, endive or green beans.
Here are the sources of folate per hundred grams: 1,500 to 5,000 µg for brewer’s yeast, 100 to 250 µg for fresh asparagus and spinach, 10 to 30 µg for fruit, 50 to 100 µg for wheat germ, 10 to 40 µg for green beans or cabbage, 10 to 90 µg with egg or chicken, 55 µg for fresh cow’s milk or 30 to 35 µg for liver (pork, veal or beef).
Increased needs
In some cases, an increase in needs is necessary: old age, alcoholism, depression, fatigue, stress, growth period, taking certain medications such as antibiotics and anti-infectives, prevention of cardiovascular diseases or prevention of cervical cancer.
The use of contraceptive pills reduces the use of folates by the human body. A high consumption of alcoholic beverages, coffee or black tea as well as a lack of magnesium, zinc or vitamin C intake, have certain effects on the availability of vitamin B9. Finally, the latter allows optimal functioning of the immune system and reduces fatigue.
It should be noted that nearly 1/3 of women who can procreate are at risk of folate deficiency. In a pregnant person, the consequences of a deficiency can be serious: increased risk of prematurity, concerns about the development of the fetus or even problems with the conception of maternal tissues.
Folate supplementation with a diet rich in vitamin B9 provides the body with the necessary nutrients. In addition, it increases the weight of the child at birth and optimizes the duration of pregnancy by about a good week.
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I hope you enjoyed this little overview of the recommended intake and sources of Vitamin B9 and found it useful. Comment down below what you think, and do you make sure to include it in your daily intake? Or share with us vitamin B9 sources we should check out!
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