VITAMIN B9 (FOLATE/FOLIC ACID) HEALTH BENEFITS DEFICIENCY AND RICH FOODS

Posted in VITAMINS HEALTH BENEFITS , DEFICIENCY AND RICH FOODS

HEALTH BENEFITS OF VITAMIN B9:

·        Vitamin B9 is a significant tool in improving the working of the human heart.

·        Apart from causing heart attacks, homocysteine is also responsible for causing strokes, which are deadly events in the brain.

·        Vitamin B9 is considered to be an essential component for reducing the occurrence of cancer in the human body.

·        Vitamin B9 is a reliable resource for limiting defects during pregnancy and the birth of a child.

·        Vitamin B9 is considered to be a muscle building component, since it helps in the growth and maintenance of muscle tissues.

·        Vitamin B9 is an essential element in the formation of red blood cells.

·        Vitamin B9 is considered as a coenzyme, which effectively works in association with enzymes to perform the most desirable and important activities of the body, like the synthesis of DNA.

·        Vitamin B9 is responsible for improving the level of hemoglobin in human body

·        Vitamin B9 is helpful in treating various mental and emotional disorders.

SYMPTOMS OF VITAMIN B9 DEFICIENCY:

·        Anemia

·        Loss of memory

·        Restricted growth of the brain and nerves

·        Paranoia

·        Weakness

·        Skin cracking

·        Sore tongue

·        Heart palpitations

·        Birth defects

·        Osteoporosis

·        Bowel cancer

·        Leucopenia

VITAMIN B9 RICH FOODS

Lentils

Asparagus

Spinach

Turnip Greens

Broccoli

Beets

Romaine Lettuce

Bok Choy

Cauliflower

Parsley

Pinto Beans

Garbanzo Beans

Black Beans

Navy Beans

Kidney Beans

Papaya

Brussels Sprouts

Green Peas

Bell Peppers

Green Beans

Celery

Cabbage

Summer Squash

Strawberries

Tomatoes

Leeks

Fennel

Lima Beans

Dried Peas

Avocado

Peanuts

Sunflower Seeds

Quinoa

Winter Squash

Oranges

Cantaloupe

Onions

Collard Greens

Pineapple

Raspberries

Carrots

Beet Greens

Crimini Mushrooms

Kiwifruit

Kale

Swiss Chard

Shiitake Mushrooms

Basil

Eggplant

Mustard Greens

Lemons and Limes

FOOD

SERVING SIZE

VITAMIN B9

DRI/DV

RECIPE

Lentils

1 cup

358.38 mcg

90%

Recipe

Asparagus

1 cup

268.20 mcg

67%

Recipe

Spinach

1 cup

262.80 mcg

66%

Recipe

Turnip Greens

1 cup

169.92 mcg

42%

Recipe

Broccoli

1 cup

168.48 mcg

42%

Recipe

Beets

1 cup

136.00 mcg

34%

Recipe

Romaine Lettuce

2 cups

127.84 mcg

32%

Recipe

Bok Choy

1 cup

69.70 mcg

17%

Recipe

Cauliflower

1 cup

54.56 mcg

14%

Recipe

Parsley

0.50 cup

46.21 mcg

12%

Recipe

Pinto Beans

1 cup

294.12 mcg

74%

Recipe

Garbanzo Beans

1 cup

282.08 mcg

71%

Recipe

Black Beans

1 cup

256.28 mcg

64%

Recipe

Navy Beans

1 cup

254.80 mcg

64%

Recipe

Kidney Beans

1 cup

230.10 mcg

58%

Recipe

Papaya

1 medium

102.12 mcg

26%

Recipe

Brussels Sprouts

1 cup

93.60 mcg

23%

Recipe

Green Peas

1 cup

86.78 mcg

22%

Recipe

Bell Peppers

1 cup

42.32 mcg

11%

Recipe

Green Beans

1 cup

41.25 mcg

10%

Recipe

Celery

1 cup

36.36 mcg

9%

Recipe

Cabbage

1 cup

36.00 mcg

9%

Recipe

Summer Squash

1 cup

36.00 mcg

9%

Recipe

Strawberries

1 cup

34.56 mcg

9%

Recipe

Tomatoes

1 cup

27.00 mcg

7%

Recipe

Leeks

1 cup

24.96 mcg

6%

Recipe

Fennel

1 cup

23.49 mcg

6%

Recipe

Lima Beans

1 cup

156.04 mcg

39%

Recipe

Dried Peas

1 cup

127.40 mcg

32%

Recipe

Avocado

1 cup

121.50 mcg

30%

Recipe

Peanuts

0.25 cup

87.60 mcg

22%

Recipe

Sunflower Seeds

0.25 cup

79.45 mcg

20%

Recipe

Quinoa

0.75 cup

77.70 mcg

19%

Recipe

Winter Squash

1 cup

41.00 mcg

10%

Recipe

Oranges

1 medium

39.30 mcg

10%

Recipe

Cantaloupe

1 cup

33.60 mcg

8%

Recipe

Onions

1 cup

31.50 mcg

8%

Recipe

Collard Greens

1 cup

30.40 mcg

8%

Recipe

Pineapple

1 cup

29.70 mcg

7%

Recipe

Raspberries

1 cup

25.83 mcg

6%

Recipe

Carrots

1 cup

23.18 mcg

6%

Recipe

Beet Greens

1 cup

20.16 mcg

5%

Recipe

Crimini Mushrooms

1 cup

18.00 mcg

5%

Recipe

Kiwifruit

1 2 inches

17.25 mcg

4%

Recipe

Kale

1 cup

16.90 mcg

4%

Recipe

Swiss Chard

1 cup

15.75 mcg

4%

Recipe

Shiitake Mushrooms

0.50 cup

15.22 mcg

4%

Recipe

Basil

0.50 cup

14.42 mcg

4%

Recipe

Eggplant

1 cup

13.86 mcg

3%

Recipe

Mustard Greens

1 cup

12.60 mcg

3%

Recipe

Lemons and Limes

0.25 cup

12.20 mcg

3%

Recipe

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