What is in What You Eat? The Importance of Vitamin B9 for Health
When it comes to healthy eating, we focus more on getting
enough protein and limiting the intake of sugar and saturated
fats. Along with that, you should also focus on consuming
more vitamins or minerals through the food you consume.
One vitamin that doesn’t get as much attention as others are
Vitamin B2. It is also known as folate or folic acid. Why is
vitamin B9 essential to body health? Read on and let’s explore
in detail.
What Does Vitamin B9 Do?
What is the Purpose of Vitamin B9? Vitamin B9 is a
water-soluble B vitamin that plays a vital role in many
bodily processes. Here are some of its most important
functions:
Red blood cell production: Vitamin B9 helps the body
produce new red blood cells and prevents anemia.
Red blood cells carry oxygen throughout the body to
supply tissues and organs.
DNA and RNA synthesis: Vitamin B9 is needed to
synthesize DNA and RNA. These are essential for cell
division and protein production.
Amino acid metabolism: Vitamin B9 helps the body
break down and use amino acids, the building blocks
of proteins.
Immune health: Some evidence shows B9 can support
immune function to help the body fight off disease.
But arguably vitamin B9’s most crucial role relates to
pregnancy and fetal development.
The Importance of Vitamin B9 During Pregnancy
During pregnancy, vitamin B9 needs to increase
dramatically.
This is because rapidly dividing cells need greater amounts
of DNA and RNA. Vitamin B9 intake just before and in the
first weeks of pregnancy helps prevent major birth defects
of the fetal brain and spine known as neural tube defects.
The lack of sufficient B9 levels early in pregnancy is the
leading cause of neural tube defects worldwide. When
expectant mothers consume enough vitamin B9, it greatly
reduces risks to the unborn child. Some shocking statistics
that demonstrate why prenatal vitamin B9 matters include:
Around 300,000 babies die each year due to neural tube
defects resulting from insufficient B9 levels.
Women who get enough folate before and early in pregnancy
can reduce their child’s risk of neural tube defects by 50%
to 70%.
Getting 400 micrograms of folic acid per day is recommended
for all women who are pregnant or planning a pregnancy.
Doctors often prescribe a prenatal vitamin with folic acid or
recommend folic acid supplements alone to help women
obtain optimal levels, especially in early pregnancy.
In addition, maintaining adequate vitamin B9 levels during
pregnancy may help prevent preeclampsia, premature birth,
and low infant birth weight according to some studies.
It also reduces homocysteine levels in mothers, a risk factor for pregnancy complications. Top Vitamin B9 Food Sources While pregnant women or women trying to conceive should take a folic acid supplement, you can also consume vitamin B9 through whole foods. Excellent dietary sources to help meet your daily needs include: Legumes: Lentils, beans, chickpeas, and peas are rich in folate. Just one cup of cooked lentils contains over 90% of the recommended daily value. Dark, leafy greens: Stock up on spinach, kale, broccoli, Brussels sprouts, romaine lettuce, and other greens. They are one of nature’s best sources of folate. Asparagus and avocado: These veggie superfoods contain around 25% of the DV of vitamin B9 per serving. Nuts and seeds: Stock up on peanuts, walnuts, sunflower seeds, flaxseed, and almonds for a crunchy B9 boost. Citrus fruits and bananas: Oranges, lemons, strawberries, and bananas contain folic acid. Enjoy fresh or frozen. Breakfast cereals: Many fortified breakfast cereals, breads, cornmeal, pasta, rice and grain products contain folic acid added during manufacturing. Be sure to eat a balanced, wholesome diet with a variety of these foods to meet all your nutrient needs through food first before considering supplements. The Takeaway on Vitamin B9 Now you know why is Vitamin B9 essential to body health. Monitoring our vitamin B9 intake starting before and continuing throughout pregnancy is one of the most crucial things expectant mothers can do for their babies. For the rest of us, making sure to get enough of this valuable nutrient aids in cell growth, protein production, generating healthy blood cells, and supporting immune function. Aim for at least 400 micrograms of vitamin B9 per day from both food sources and supplements if needed. Your body – and your future baby – will thank you for it!