Health benefits of vitamin b9 (folic acid)
What is vitamin b9 (folic acid)?
Although folic acid and folate are used interchangeably, their metabolic effects are quite different. Folate is the natural form of vitamin b9 found several animal foods and plants while folic acid is the synthetic form of the vitamin and is located in fortified foods and supplements.
Vitamin b9 benefits include preventing congenital disabilities, preventing premature ageing, preventing heart attacks. Curing mental disorder and helping your body produce more red blood cells.
Other benefits include combating depression, acting as a coenzyme, supporting muscle build-up, fighting free radicals, preventing cancer and aiding fertility.
Vitamin b9 or folic acid is required for DNA synthesis and the metabolism of amino acids. It is primarily famous for its role in fetal health and development. Folic acid is highly recommended for preventing spinal cord defects and developing the nervous system of an unborn baby.
Vitamin b9 is an essential supplement otherwise called folate or folic acid. Folate is discovered naturally in food while folic acid is an integrated type of vitamin b9 and is just accessible as a supplement.
The word folate is gotten from the Latin phrase folium which signifies "Leaf" since folate is discovered copiously in verdant green vegetables.
Vitamin b9 is included in an assortment of essential substances in the body. It is required for the creation and the repair of DNA and along these lines likewise needed in periods of quick cell division, for example, the advancement of a kid both in the early years and all through the womb.
Consequently, a lack in vitamin b9 can prompt congenital disabilities, for example, neural tube imperfections. Sufficient day by day admission of vitamin b9 is all the more essential for pregnant ladies.
A sufficient measure of vitamin b9 in the diet has additionally been connected with a diminished danger of coronary illness in some studies.
Vitamin b9 is expected to metabolise homocysteine (a concoction found in the blood that can prompt strokes in high levels) and decrease its levels in the bloodstream.
Vitamin b9 is likewise required for the making of red blood cells in kids and grown-ups so that paleness can result from a lack of this essential vitamin b9.
The suggested day by day measurement for grown-ups is 400mcg, pregnant ladies 600mcg, lactating ladies 500mcg and kids 150-300mcg.
Food sources of vitamin b9
To benefit from folate, you can include beans, vegetables, cheese, mushrooms, brewer’s yeast, brown rice and lentils. It is also found in cauliflower, oranges, pears and bananas.
Health benefits of vitamin b9 (folic acid)
Impressive health benefits of vitamin b9 (folic acid)
Folic acid, iron and calcium have long been considered the essential elements for prenatal wellness. However, there are innumerable benefits of vitamin b9 to support the overall health of the body.
1. The best vitamin to prevent congenital disabilities
This is probably the top reason why vitamin is hugely popular among pregnant women. Folic acid is best known to prevent congenital disabilities and ensures proper spinal development of an unborn baby. If an expectant mother suffers from vitamin b9 deficiency, it can lead to severe issues, including neural tube defects.
2. Prevents premature ageing
It is usual for the skin to sag as we get old. However, research reveals that people who regularly consume folic acid can delay the onset of ageing signs such as wrinkles. Vitamin b9 supplementation also slows ageing by preventing the production of stress hormones in the human body.
Moreover, vitamin b9 also boosts the metabolism and promotes the efficient absorption of nutrients. Thus, people who want to stay young forever must include good sources of folate in their diet or use a folic acid supplement.
3. Prevents heart attacks
Not many people know that excess of homocysteine (which is a kind of amino acid) leads to many heart complications and can increase your risks of experiencing a stroke.
One of the most crucial benefits of vitamin b9 is that regulates the level of homocysteine in the body to support good heart health.
Folic acid also controls the level of deposition of cholesterol in the human heart, to prevent a large number of heart disorders.
4. Cures mental disorders
Another significant benefit of consuming vitamin b9 is that you can successfully treat many types of emotional disorders. This is why many doctors prescribe a folic acid supplement to relieve anxiety and depression.
5. Helps your body make more red blood cells
Vitamin b9 is utilised in red blood cell division and replication in your body, and it supports the complicated procedure of how your body produces these cells.
The deficiency of this vitamin can lead to a health disorder known as megaloblastic anaemia. This is a health complication where someone does not have a lot of blood cells, and the red blood cells it has are quite large.
This vitamin is directly involved in helping your body enhance the process of generating more blood cells (erythropoiesis), along with other b-complex vitamins.
Although b9-vitamins aren’t the only nutrients needed to produce red blood cells, it does play a crucial role in the process. Hence, it is a universal supplement to recommend for treating anaemia.
6. Battles depression
Folate has natural antidepressant properties. If you are feeling low for no reason, it could be due to low folate levels. This is because folate plays a vital part in the production of serotonin and dopamine (the ‘feel-good’ hormones). Depression and anxiety are caused by an imbalance of both these critical neurotransmitters.
Folic acid offers the same effects as many popular antidepressants. Vitamin b9 is immensely useful for relieving depression symptoms and lowering anxiety levels among patients. Folic acid also helps individuals who suffer from eating disorders.
It is common for women to experience hot flashes, post-menopause, which take place due to an estrogen deficiency and a disturbance in the thermoregulatory system. Folic acid is shown to increase estrogen levels and reverses depression symptoms in women after menopause.
7. Coenzyme activity
Vitamin b9 is regarded as an essential co-enzyme. This implies that it works efficiently with other enzymes to perform many crucial processes of the body, such as DNA synthesis.
8. Supports muscle build-up
If you are looking forward to a simple way of building and supporting muscle tissues; vitamin b9 supplementation is one of the best ways to ensure that you protect your muscles from the effects of daily wear and tear.
9. Combats free radicals
Folic acid works as an antioxidant to destroy free radicals in the body. In addition to vitamin c and vitamin e, this vitamin is essential to get rid of free radicals which are byproducts of oxygen metabolism and lead to toxicity.
We all know how this damage can negatively affect the central nervous system and lead to complications such as Alzheimer's and dementia. Moreover, this activity also results in many types of inflammatory diseases as well as diabetes and hair loss.
When you regularly consume folic acid, the body successfully flushes out toxins from the body and keeps you safe from more than 20 diseases which are associated with free radicals in the body.
10. Prevents cancer
Another remarkable benefit of folate is that it is crucial for the formation of nucleic acids and functions as a cofactor in the stability, repair and synthesis of DNA molecules. This is vital for controlling cell differentiation and the expression of genes.
It is common for abnormalities to develop when DNA methylation is not controlled; eventually leading to cancer. The risks of developing many forms of cancer can be reduced by maintaining a regular consumption of vitamin b9.
11. Good for fertility
Again, since folate helps synthesise your DNA, it promotes the survival and development of the fetus. According to a study involving guinea pigs, researchers observed that having insufficient amounts of folic acid in your body even for a temporary period can lead to adverse consequences for your reproductive health.
Hence, you can enhance your fertilisation level by consuming folic acid.