In 1941, a substance was extracted from spinach leaves and named folic acid - from the Latin word "folium" for leaf, which was found to be useful in the cure for anaemia.

B9 is a water-soluble vitamin, which is absorbed from the small intestine, carried by the bloodstream and stored in the body (liver), but not in large amounts. The body uses what ever amount of folic acid it needs and excretes the extra through urine.

Benefits of Vitamin B9 -

* B9 is important for the production, growth and maintenance of new cells - especially during pregnancy and infancy when cell reproduction is extremely rapid. Both adults and children need folates to manufacture normal red blood cells and to prevent anemia.

* Required during early pregnancy to prevent birth defects, including problems with the spine (neural tube defects called spina bifida) and brain. Pregnant women who do not get adequate amounts of folate are also more likely to have premature babies or babies with low birth weight.

* Folic acid is required for red blood cell formation, energy production as well as the forming of amino acids. Necessary for creating heme - the iron containing substance in haemoglobin, which is imperative for oxygen transport.

* It works as a coenzyme in DNA and RNA synthesis, therefore important for normal cell division. This is why folic acid is so important during pregnancy, for embryonic and foetal nerve cell development.

* Vitamin B9, in association with vitamin B12 help convert homocysteine (a blood toxin which leads to cholesterol in heart muscles), thereby reducing blood levels of homocysteine and lowering the risk of cardiovascular disease. Increased homocysteine levels result in weak bones leading to fractures.

* B9 is involved in the production of neurotransmitters such as serotonin, which regulate mood, sleep and hunger.

* B9 is also linked to play an important role in prevention of certain cancers - lung, colon, and cervical.

Deficiency of Vitamin B9 -

Deficiency of folic acid, along with Vitamin B12 deficiency, causes a type of darkish brown, blotchy pigmentation that normally appears on the face, inside of mouth, on the thighs, and on the palms.

Folate deficiency can cause diarorhea, anaemia, loss of appetite, heart burn, constipation, weight loss, sore and swollen tongue and a variety of other symptoms.

In a developing foetus, folic acid deficiency may cause birth defects such as spina bifida (neural tube defects) and anencephaly.

Symptoms of deficiency include:

·Anaemia

·Gastrointestinal problems

·Memory problems

·Premature greying of hair

·Impaired brain and nerve functions

·Birth defects

·Mental sluggishness

Who are at risk of B9 deficiency?

·Alcoholics

·Smokers

·Aged people due to poor absorption of Vitamin B9 by their body

·People who are deficient in vitamin B12

·People with usually high production of red cells (hemolytic anemia).

·Pregnant and lactating women

Daily recommended dosage -

Men need around 200 micrograms per day of folic acid, and women need around 180 micrograms per day of folic acid.

If a woman plans to become pregnant, she needs to eat foods rich in or fortified with folic acid. She might also need to take a supplement to get around 400 micrograms per day. Once pregnant, Vitamin B9 intake should be 400 micrograms per day. Lactating mothers need 280 micrograms per day.

Dietary sources of folic acid -

Since folic acid is water-soluble vitamin, (our body absorbs only about half of the folic acid we get from food), and is easily destroyed by microwaving, processing, overcooking, or reheating, it is difficult to get the required RDA from food alone.

Foods that contain good amount of folic acid include -

·Leafy green vegetables such as spinach.

·Lentils

·Brown rice

·Cheese

·Mushrooms

·Liver

·Dry beans, legumes and peas

·Fortified cereals and grain products

·Fortified juices

·Fruits, especially bananas, oranges.

·Brewer's yeast.

·Milk

·Root vegetables such as carrot, turnip.

Fresh vegetables are better than cooked because heat destroys folic acid. Even storing at room temperature accelerates the loss of this vitamin. Keep vegetables in a dark, cool place and eat them quickly.

Is an overdose of folic acid toxic to the body?

High doses of Vitamin B9 may cause stomach problems, sleep disorders, and skin disorders. It can also cause fits in persons with convulsive disorders.

Over doses of folic acid are known to obstruct with the effectiveness of methotrexate (an anticancer drug used in chemotherapy).

Zinc, estrogen, anticonvulsant drugs, may also not be efficiently absorbed when combined with folic acid.