Vitamin B9 is one of the essential B vitamins. It is found that in almost every function in the human body, this vitamin plays an important role. The benefits of folate or vitamin B9 are incalculable. Be it for the conversion of carbohydrates into glucose, the production of DNA or RNA, or for healthy hair, skin, and eyes, everything requires Vitamin B9. Since it is water-soluble, you should have this vitamin daily.
To get a better idea about this miracle vitamin, let’s dig in!
The Benefits Of Folate Or Vitamin B9
1. Heart Disease
The right amounts of folic acids in your diet would help in reducing the risk of heart attacks, but there is no evidence that supplements would help in this case, so it’s always better to intake this vitamin in natural forms.
This can be stated as one of the greatest benefits of folate or vitamin B9. For those who worry about heart diseases, make sure you take the right amounts of vitamin B9, B6, and B12.
2. Depression
There are still debates going on about whether folic acids help in curing depression. It is found that 15% to 38% of people who are diagnosed with depression have low folate levels. 500 mcg of folic acid daily has helped the antidepressant Prozac work better for women, but in men, there were no such improvements. Studies have shown that if the person consuming anti-depressants has lower folic acids, there won’t be any use of the same.
3. Birth Defects
One of the major benefits of folate or vitamin B9 is that it helps prevent birth defects. Most pregnant women is advised to have at least 500-600 mcg of folic acid daily, those who is planning a pregnancy should have 400 mcg per day as there are chances of neural tube defects.
Folic acids help reduce the chances of autism. There would be a lower risk of miscarriages too. If you do know someone who is pregnant, convince them to take the needed vitamins in the form of food or tablets prescribed by the doctor if there are any complications, rather than sticking to illogical and unhealthy ways.
4. Cancer
Another benefit of folate or vitamin B9 is that it protects against some forms of cancer, like colon cancer, breast cancer, cervical cancer, pancreatic cancer, and stomach cancer, even though there is still no evidence that proves the same and it still baffles scientists. Many studies found that folic acid prevents mutations and keeps the DNA healthy.
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5. Age-Related Macular Degeneration (AMD) And Age-Related Hearing Loss
Many studies showed that older people also gain benefits from folate or vitamin B9. Folic acids have helped to slow the progress of age-related hearing loss in elderly people that have low folate in their diet and high homocysteine levels. But it is not sure if it will be the same for healthy senior citizens.
According to a study, AMD, an eye disease that causes vision loss, can be reduced if women take 2,500 mcg of folic acid along with 500 mg of vitamin B6 and 1,000 mcg of cyanocobalamin (vitamin B12) daily. For men, there hasn’t been any kind of improvement with the same.
Signs Of Deficiency Of Folic Acid
Signs of deficiency of folic acid are poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, mental sluggishness, etc.
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Foods That Are Rich Sources Of Folic Acids
Spinach, Dark Leafy Greens, Asparagus, Turnips, Beets, Mustard Greens, Brussels Sprouts, Lima Beans, Soybeans, Beef Liver, Brewer’s Yeast, Root Vegetables, Whole Grains, Wheat, Germ, Bulgur Wheat, Kidney Beans, White Beans, Lima Beans, Mung Beans, Salmon, Orange Juice, Avocado, And Milk.
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Few Final Words
Other benefits of vitamin B9 include proper functioning of the nervous system and a healthy liver, along with usage of fats and protein. Folic acid is also required to make red blood cells and thus helps iron work properly in the body.
While intaking these vitamins, it is important to keep control over the amount too, since the excess amount of anything may cause other health problems too. Hence, it is always better to take such vitamins naturally.
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