Vitamin B9 (Folic acid)
Vitamin B9, also called folic acid or folate, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.
All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.
Folate is necessary for DNA and RNA synthesis, which is essential for the growth and reproduction of all body cells and is especially important during periods of high growth, such as infancy, adolescence and pregnancy. Folate works with vitamin B12 and vitamin C in the production of red blood cells and assists amino acid metabolism. It is crucial for proper brain function and plays an important role in mental and emotional health. Folate also works closely with vitamin B12 to regulate the formation of red blood cells and to help iron function properly in the body. Deficiency of folic acid is the most common B vitamin deficiency. Animal foods, with the exception of liver, are poor sources of folic acid. Plant sources rich in folic acid are frequently not obtained in adequate amounts in the diet. In 1996, the U.S. Food and Drug Administration (FDA) authorized the addition of folic acid to many grain foods (such as bread and cereal).
Folic Acid RDA
children 1-3 yrs 150 μg
children 4-8 yrs 200 μg
children 9-13 yrs 300 μg
Males 14-70+ yrs 400 μg
Females 14-70+ yrs 400 μg
Pregnancy 19-50 yrs 600 μg
Lactation 19-50 yrs 500 μg
Good sources of Vitamin B9 (Folic acid) are:
We have sorted our nutrition database by foods high in Folic Acid. So you can easily see how much is contained in different foods. You can also search through our database using the search box below or browse the Folic acid content by food category.
Folic Acid content by food category:
|3D picture of Vitamin B9 (Folic acid)|
Different forms or alternative names for Vitamin B9 (Folic acid):
Importance of Vitamin B9 (Folic acid):
Necessary for DNA and RNA synthesis
essential to the formation of red blood cells
aids in amino acid metabolism
Deficiency of Vitamin B9 (Folic acid) may cause:
loss of appetite
forgetfulness, and mental sluggishness
inflammation of the tongue
pre-mature gray hair
folic acid and Nutrition Facts - Top 201 Foods
a banana, an apple, an egg, an orange, wine, grapes, watermelon, chicken breast, beer, strawberries, alcohol, avocado, coffee, rice, blueberries, chicken, egg whites, red wine, pizza, broccoli, salmon, sugar, carrots, almonds, shrimp, cucumber, steak, honey, a pear, popcorn, milk, pineapple, lettuce, bacon, cantaloupe, orange, a bagel, a peach, celery, oatmeal, butter, cherries, grapefruit, pasta, brown rice, tomatoes, mushrooms, potatoes, baked potato, bread, white rice, peanut butter, cheese, corn, salad, a big mac, a potato, white wine, a slice of pizza, french fries, hard boiled egg, sweet potato, nuts, orange juice, green beans, tuna, skim milk, fish, butternut squash, peanuts, hamburger, green grapes, cottage cheese, yogurt, brown sugar, olives, cheesecake, pumpkin seeds, feta cheese, meatloaf, quinoa, a mango, beef, chilis, cheerios, chips, cod, coke, granola, iceberg lettuce, mango, pecans, raisins, saltine crackers, soy milk, spinach, spirulina, turkey, turkey breast, tuna salad, walnuts, whole milk, oats, cabbage, beets, beans, garbanzo beans, mayonnaise, fried chicken, tofu, kiwi, lentils, pomegranate, kale, black beans, coconut, jello, ice cream, dates, spaghetti, kidney beans, hot dog, cheddar cheese, hummus, eggplant, white bread, lemon, zucchini, tangerine, nectarines, artichokes, plums, whole wheat bread, coconut milk, ham, cranberries, apricots, honeydew, papaya, prunes, prune juice, ricotta, halibut, sea bass, scallops, deer, cauliflower, olive oil, garlic, apple juice, cranberry juice, asparagus, barley, basil, peppers, pepper, brussel sprouts, buckwheat, cashews, cheddar, chili peppers, coriander, doughnuts, dill, fennel, figs, flaxseed, tea, onions, lamb, yams, hazelnuts, leeks, goats cheese, lima beans, millet, shiitake mushrooms, rosemary, sardines, mustard greens, navy beans, parsley, pinto beans, rye, sausages, sesame seeds, soy sauce, soybeans, summer squash, winter squash, sunflower seeds, swiss chard, thyme, tempeh, turnip greens, a shake, a cheeseburger, nachos, chocolate, a granola bar, chia seeds
folic acid in foods - by food categoryfolic acid in Baby Foods, folic acid in Baked Products, folic acid in Beef Products, folic acid in Breakfast Cereals, folic acid in Cereal Grains and Pasta, folic acid in Dairy and Egg Products, folic acid in Drinks, folic acid in Ethnic Foods, folic acid in Fast Foods, folic acid in Fats and Oils, folic acid in Fish, folic acid in Fruits, folic acid in Lamb, Veal, and Game Products, folic acid in Legumes and Legume Products, folic acid in Meals, Entrees, and Sidedishes, folic acid in Nuts, folic acid in Pork, folic acid in Poultry Products, folic acid in Sausages and Luncheon Meats, folic acid in Snacks, folic acid in Soups, Sauces, and Gravies, folic acid in Spices and Herbs, folic acid in Sweets, folic acid in Vegetables,
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