B vitamins are a type of vitamin that is essential for the body to function properly. There are eight different B vitamins, and they are all important for different processes in the body. B vitamins are water soluble, which means that they dissolve in water and can be easily absorbed by the body. However, because they are water soluble, they also leave the body quickly through urine. This means that it is important to consume foods or supplements that contain B vitamins every day. The eight different B vitamins are:
pantothenic acid (B5),
Before we focus in on the B9 vitamin, let’s review each of the other vitamins too.
Thiamine (vitamin B1): Thiamine is involved in energy metabolism and nerve function. It is found in fortified cereals, whole grains, pork, beans, nuts, and seeds.
Riboflavin (vitamin B2): Riboflavin helps convert food into energy and is necessary for red blood cell production. It can be found in dairy products, eggs, green vegetables, meat, poultry, and fish.
Niacin (vitamin B3): Niacin aids in energy metabolism and supports digestive health. Good sources of niacin include beef liver, tuna, salmon, avocados, and peanuts.
Pantothenic acid(vitamin B5): Pantothenic acid helps the body produce energy from food and is also involved in hormone production. Food sources of pantothenic acid include meats, poultry, fish, legumes, whole grains, eggs milk, yogurt, sweet potatoes, broccoli, brussel sprouts, organ meats such as liver, kidney, brain, heart.
Pyridoxine(vitamin B6): Vitamin B6 aids in protein metabolism and supports immune system function.
Biotin (vitamin B7): involved in a wide range of biochemical processes including the metabolism of fats and amino acids, and the synthesis of nucleic acids (DNA and RNA). Biotin deficiency can cause a variety of symptoms including hair loss, skin rash, high blood sugar levels, and fatigue. Biotin is found in a wide variety of foods including egg yolks, liver, kidney, yeast, milk, peanuts, almonds, bananas, avocados and more. The recommended daily intake for biotin is 30 micrograms.
Cobalamin (vitamin B12): A nutrient that the body needs for good health. It is found in food sources such as meat, poultry, shellfish, eggs, and dairy products. The body needs cobalamin to make red blood cells and keep the nervous system functioning properly. A lack of cobalamin can lead to anemia and other health problems.
Now, let’s talk about our star today: B9 vitamin, folate. Folate can be found in leafy green vegetables, legumes, nuts, and fortified foods. The body needs folate to make DNA and other genetic material. Folate also helps the body form red blood cells and prevent anemia. Getting enough folate during pregnancy can help prevent some birth defects of the baby’s brain and spine. Health benefits of folate include reducing the risk of certain birth defects, heart disease, stroke, cancer, osteoporosis and memory decline. Folates play an important role in cell division and growth. They are also involved in proper nervous system function as well as amino acid metabolism. Getting adequate amounts of folate each day can help keep your mind sharp as you age and reduce your risk for developing Alzheimer’s disease or other forms of dementia.
The recommended daily intake of folate for adults is 400 micrograms. pregnant women are advised to take 600 micrograms of folate daily. Folate plays an important role in the synthesis of DNA and RNA, and the metabolism of amino acids. It is also necessary for the formation of red blood cells. Folate deficiency can lead to megaloblastic anaemia, which is characterized by large, abnormal red blood cells. Folic acid supplementation before and during pregnancy can help prevent neural tube defects in the developing fetus. Most people get enough folate from their diet, but those who don’t may need to take supplements. You should consult your doctor before taking any supplements, especially if you are pregnant or breastfeeding.
Let’s review why folate is important and how you can consume it: Folate is a water soluble vitamin and is mainly found in leafy green vegetables and fruits. It is important for the metabolism of nucleic acids and amino acids, which are the building blocks of DNA and RNA. Folate also plays a role in the synthesis of neurotransmitters and red blood cells. Deficiency in folate can lead to megaloblastic anemia, neural tube defects, birth defects, cognitive impairment, and cardiovascular disease.
You should try and be conscious about how you consume all of your vitamins and nutrients, but if you’re looking to get extra specific, focusing on folate could be a great place to start.