Vitamin B9 is chemically known as folic acid and helps prevent birth defects, neural tube defects, helps the formation of the spine and brain, and helps for the growth and regeneration of the cells, helps for the nerve function, to create red blood cells, to prevent anemia, Alzheimer’s disease, osteoporosis and several types of cancer.
Important sources of folic Acid can be obtained from many food sources such as spinach, turnip greens, dark leafy greens, broccoli, citrus fruits like orange, papaya, strawberries, raspberries, grapefruit, beans, lentils, green peas, Brussels sprouts, okra, nuts, corn, parsley, bell peppers, cauliflower, carrots, avocado, banana, chicken liver etc.
Foods with folic acid should be steamed rather than cooked to get the maximum amount of folic acid. Steaming doesn’t disturb the vitamin content in the food.
Folic acid can also be obtained through supplements in the form of tablets, chewable tablets, and capsules. It should be taken under doctor’s advice because excess doses may lead to insomnia, irritability.
Deficiency of folic acid causes glossitis, confusion, depression, fatigue, muscular pains, headaches, behavior disorders, heart palpitations etc.