Vitamin B9 is a water-soluble vitamin. It has to be consumed daily in the diet as it cannot be stored in the human body. But it should not exceed the limited levels. Excess of folic acid leads to some other health problems. Anything which consumed in excess will cause harm rather than good.
Folic acid is essential for both physical and mental health. It plays a vital role in maintaining several functions including brain functioning. It helps to improve rapid cell division and cell growth, to produce and maintain red blood cells, it is especially important to women who are pregnant because it can prevent major birth defects caused by the deficiency of vitamin B9, it is important to prevent neural tube defects, it helps to develop the baby’s brain and spine, it helps to improve memory, helps to prevent premature babies.
Folic acid can be obtained from several foods but the dark green vegetables are considered as the best sources of folic acid. Some of the foods are sunflower seeds, bean sprouts, beans, asparagus, peanuts, broccoli, spinach, kale, cabbage, cauliflower, beets, Brussels sprouts, avocados, chicken, liver, fish etc.
Citrus fruits are the best fruits to obtain vitamin B9 or Folic acid. Some of the fruits are papaya, mango, orange, lemon, bananas, kiwi fruit, strawberries etc.
Folic acid deficiency occurs among the people who drink alcohol, people who are under medication, people who are suffering from some other diseases like arthritis and cancer, people who don’t obtain a sufficient amount of folic acid through diet, people who require more like pregnant women and feeding mothers but they don’t obtain through proper diet.
Deficiency symptoms are irritation, loss of memory, loss of weight, feeling tired, body weakness. To these people supplements are required which are recommended by a doctor in sufficient or limited doses. Overdose leads to some other health issues.
Folic acid deficiency leads to depression, increase risk of cancers, diseases, loss of memory, risk of cardiovascular disease, heart attack.
