We are in mid-February (thankfully, because I hate the cold and living in the northeast, there is nothing but cold), and Spring is almost among us.
I’m here with Multi-Monday again and we are going to talk about Vitamin B9, also known as Folate or Folic Acid.
Folate is a water soluble vitamin that is found natural in a variety of foods.
Folate is important because it supports nervous system function, assists with lowering cardiovascular risks and the production of red blood cells, and reducing the potential of developmental conditions during pregnancy.
Folate deficiency can cause many things – megaloblastic anemia, a condition in which red blood cells are enlarged, pregnancy complications, and increased risk of cardiovascular disease.
It is recommended that adult men and women consume 400 mcg per day, 600 mcg daily for pregnant women. Ladies, folate is particularly important if you are in childbearing age. So if you plan on having a child, make sure you are getting enough folic acid!
Folate is not a specifically difficult vitamin to find in food, primarily in fruit, vegetables, nuts and grains, but in very very limited quantities in meat.
- 1/2 cup of cooked spinach = 131 msg
- 1/2 cup of cooked broccoli = 52 mcg
- 1 ounce of roasted peanuts = 41 mcg
- 1 cup of milk = 12 mcg
- 3 ounces of ground beef = 7 mcg
And that’s it! Folic Acid is one of the more important vitamins that we can consume, especially as women.
Have you ever taken a vitamin B9 – folate, folic acid – supplement?