- Vitamin B9
- Folate, also known as Vitamin B9 is necessary for proper health and metabolism of human body.
- Folate or folic acid is especially essential during pregnancy for proper growth and development of the foetus.
- It prevents congenital birth defects.
- While folate is mostly taken as a dietary supplement, many foods serve as a healthy and natural source of folate.
- Folate occurs naturally in foods and can be synthesized by our body.
- Deficiency in Vitamin B9 can lead to a number of diseases like abnormal bleeding, anaemia, fatigue, diarrhoea, hair loss and so on.
- The recommended dietary allowance for Vitamin B9 is 400 mcg for adult men and women.
Foods rich in vitamin B9
Green leafy vegetables
Green leafy vegetables are the best source of folic acid. These are also popular as foods rich in vitamin B of the other types too. Consume green vegetables like spinach, collard greens, lettuce, turnip greens to get sufficient amount of vitamin B9. Just one plate of green leafy vegetable per day will provide you with your daily need of folic acid.
Asparagus is a wonderful vegetable which is the richest food in containing folic acid and is also the most nutrient dense food. One cup of cooked asparagus will provide you with 262 mcg of folate which accounts for 62% of our daily folate requirement. Asparagus is also rich in other nutrients like Vitamin K. Vitamin A, Vitamin C and manganese.
This tasty fruit holds up to 90 mcg of folate per cup which provides 22% of our daily requirement. Avocado is also rich in fatty acids, dietary fiber and Vitamin K. Add it to your salad and sandwich for that extra healthy diet.
- Vitamin B12
- Vitamin B12 or cobalamin is the largest and most complex vitamin currently known to a man.
- Vitamin B12, also known as Cobalamin is the most complex and largest vitamin currently known to man.
- The main role of Vitamin B12 is to form red blood cells and aid in the blood circulation in the body.
- The daily requirement of Vitamin B12 varies from person to person. RDA recommends 2.4 micrograms of Vitamin B12 per day for both adult men and women
- Some people like pregnant ladies, elderly people, smokers and anemic require vitamin B12 in more than recommended amount.
- It is a complicating factor for vegetarians because B12 vitamins are mostly found in animal source food. And thus it gets complicated for vegetarians to get adequate vitamins and they are at a risk of developing deficiency of vitamin B12.
Foods rich in vitamin B12
A hundred grams of liver contains more than 30mcg of vitamin B12. Liver is not just beneficial for the amount of Vitamin B12 it yields, but is a store house of other nutrients too. It is packed with vitamins and minerals which increase energy, libido, muscle growth, brain function and power.
A super food Turkey contains 1.5 plus micrograms per 100 grams serving. Turkey is quite low in fat and contains only 1 gm of fat per ounce of flesh eaten. Besides, this food also contains nutrients which protects against heart disease and cancer and also controls cholesterol.
Poultry are often considered better option in comparison to red meat. Chicken is a rich source of vital minerals and vitamins but lacks calories and fats which could be often achieved by red meat. Your body gets 8% of recommended amount of vitamin B12 if you consume just 100 gm of cooked chicken. Moreover chicken also contains nutrients such as selenium, vitamin B3 and protein.
If you want to maintain health benefit in a long run, then you must consume these foods which are rich in vitamin B and will help to provide you adequate supply of vitamin B.