Facts About Vitamins - Vitamin B9 (Folic Acid)



Posted: Thursday, April 10, 2008

by
Bespoke Spices

Vitamin B9 - folic acid is a water soluble vitamin and is more commonly known as folic acid. Folic acid is important for the formation of red blood cells, energy production and is also needed for protein metabolism and to prevent anaemia.

How much do we need? In the UK the RNI (reference nutrient intake) is 200mcgs (microgrammes) per day for men and women who are not pregnant, in the US the RDA
 recommended dietary allowance) is 400mcgs.

What happens if we don't get enough? A lack of this vitamin may include symptoms such as diarrhoea, heartburn, anaemia, weight loss and constipation.

And getting too much? Too much folic acid may result in insomnia, lack of energy and an upset stomach.

Who needs extra? Pregnant women are sometimes advised to supplement with folic acid to help prevent spina bifida in new born babies and cut the risk of premature labour. Also If you're under stress or suffer from psoriasis you may benefit from a bit extra, likewise people with a poor diet or those who drink too much alcohol.

Some of the best food sources of folic acid include:

 liver
 fresh green veg
 mushrooms
 whole grains
 beans and peas
 starchy veg
Jason Pitcher enjoys all things to do with cooking, particularly everything to do with making homemade herb and spice blends. Sign up to his free monthly newsletter "Flavour At Your Fingertips" at http://www.bespokespices.com/spices-and-their-uses.html and receive your free recipe e-book - "Homemade Spice Blends From Around The World".

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