Vitamins are very important micronutrients for the individual, since many of them perform key and important functions for human health, and one of them is vitamin B9 .
In this article, we explain what the function of vitamin B9 is and what food sources you can find it in.
What is vitamin B9?
Vitamin B9 or folic acid is an essential micronutrient for the human organism, since it cannot be synthesized through its own metabolic mechanisms (1) . This vitamin is found in abundance in the foods we consume daily of animal and vegetable origin.
Vitamin B9 is also called folate when its origin is natural , that is, from food, since the term folic acid refers to a type of synthetic vitamin B9.
It should be noted that vitamin B9 is part of the B complex vitamin group , accompanying vitamin B1 (thiamine ), vitamin B2 ( riboflavin ), B3 ( niacin ), B5 ( pantothenic acid ), B6 ( pyridoxine ), B8 ( biotin ) and vitamin B12 ( cobalamin ).
Note: Folate intake has been reported to significantly reduce the risk of some types of cancer , but unsupervised intake of folic acid in the form of supplements has not. (two)
What is the function of vitamin B9?
Due to its chemical structure and its affinity to many organic compounds, vitamin B9, depending on where it is required, can participate in various functions such as those described below:
1. Contributes to the formation of red blood cells and nucleic acids
Folic acid contributes to the synthesis of blood tissue , specifically in the production of red blood cells and hemoglobin. (3)
In this sense, the structures of deoxyribonucleic acid (DNA) (4) and ribonucleic acid (RNA) (5) are possible thanks to the participation of vitamin B9.
To highlight: Vitamin B9 in combination with other micronutrients , is used in the treatment or prevention of iron deficiency or megaloblastic anemia. (6)
2. It is involved in the development of the nervous system
Folic acid is also involved in strengthening the nervous system , especially during pregnancy, since it prevents the appearance of neurological diseases due to deformities in the spinal cord and brain , which can accompany the patient for the rest of his life.
You should know: Vitamin B9 deficiency, along with other B complex, may be associated with depression . (7)
3. Promotes tissue growth and cell function
Vitamin B9 or folic acid participates in the cell division process promoting the regeneration and construction of new tissue, it also stimulates the synthesis and production of blood tissue, favoring good oxygenation and nutrition of the cells of the different organs.
Note: It should also be considered that vitamin B9 participates in the synthesis of DNA, a material that preserves our genetic information . (8)
4. Favors the stage of pregnancy
It has already been proven that women before and during pregnancy must compulsorily consume vitamin B9 in the form of folate or folic acid, to guarantee blood tissue that provides good oxygenation and adequate nutrition for the fetus, in addition to preventing damage to its marrow. spinal cord and brain.
To highlight: The lack of vitamin B9 in the body, especially during the gestation period, prevents the appearance of defects in the neural tube such as spina bifida . (9)
Where is vitamin B9 found?
Fortunately, this vitamin can be found in almost all foods provided by nature. Below we detail the foods with folic acid that can be consumed in the daily diet:
1. Green leafy vegetables
In this area there are many options that can help you maintain relatively stable levels of folic acid in the body.
Among the green leafy vegetables, there are for example spinach , broccoli , lettuce or asparagus. Spinach provides 140 mcg of folate (10) , while broccoli supplies 90 mcg per 100 grams of edible portion.
You should know: The recommended daily intake of vitamin B9 for adult men and women is approximately 400 mcg .
2. Meat, milk and eggs
Foods from the animal kingdom are the ones that provide the most vitamin B9 in the diet.
Note: Red meat, especially from organ meats such as liver, provide enough vitamin B9. Similarly, in a 100-gram portion of chicken liver, a contribution of 588 µg of folic acid is estimated . (eleven)
For their part, eggs, in addition to their protein intake, also provide an interesting amount of vitamin B9 , calculating 25% of the total recommended daily amount.
3. Fruits and vegetables
The plant kingdom continues to top the list, as the best suppliers of vitamin B9 in terms of variety.
To highlight: Among the most important fruits we can mention avocado with 30 mcg , melon and kiwi with 30 mcg , tomatoes with 28 mcg and corn with 26 mcg . All these fruits are calculated on the basis of an edible portion of 100 grams.
4. Whole grains and nuts
Whole grains such as brown rice provide 15% of daily needs. Regarding nuts, we can highlight that almonds provide 96 µg of folate, walnuts provide 66 µg and hazelnuts provide 96 µg of vitamin B9.
You should know: In the event of a very significant deficiency of vitamin B9 in the body, prior medical evaluation is recommended for the use of folic acid supplements.
Key Findings
- Vitamin B9 is an essential micronutrient for the human organism.
- This vitamin is not synthesized by the body , so it must be consumed in the daily diet.
- Vitamin B9 is found naturally in many foods of animal or plant origin, such as meats and leafy green vegetables.
- Vitamin B9, or folate, strengthens the blood, the cells, gives stability to the nervous system and prevents neurological diseases during pregnancy .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.