Spotlight on Vitamins : Vitamin B9

What is Vitamin B9?
Vitamin B9 is also known as FOLATE and FOLIC ACID. Both  are both forms of Vitamin B9. Folate/Vitamin B9 occurs naturally in fresh foods, whereas Folic Acid/Vitamin B9 is the synthetic form found in vitamin supplements. Your body needs Vitamin B9 to produce red blood cells, as well as components of the nervous system. Folate/Vitamin B9 helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. Vitamin B9 has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic Acid/Vitamin B9 is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid/vitamin in her body both before and during pregnancy.

Food Sources of Vitamin B9
Vitamin B9 can be found in Leafy greens such as spinach and turnip greens. Vitamin B9 can also be found in Broccoli, Asparagus, Mushrooms, Liver, Dry beans and peas. Vitamin-Fortified cereals and grain products, Vitamin-Fortified juices

Signs that you are Vitamin B9-deficient :
Vitamin B9 deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid/vitamin B9 deficiency may cause birth defects such as spina bifida and anencephaly. 

Fruits with high Vitamin B9-content :
1. Avocado - 163mcg of Vitamin B9
2. Pomegranate - 107mcg of Vitamin B9
3. Boysenberries - 83mcg of Vitamin B9
4. Guava - 81mcg of Vitamin B9
5. Papaya - 53mcg of Vitamin B9

Vegetables with high Vitamin B9-content :
1. Artichoke - 107mcg of Vitamin B9
2. Asparagus - 103mcg of Vitamin B9
3. Spirulina(Seaweed) - 105mcg of Vitamin B9
4. Lima Beans - 153mcg of Vitamin B9
5. Peas - 100mcg of Vitamin B9