There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.
VITAMIN B9
Folic Acid
Folate
Folacin
Water soluble
Best plant food sources
Fruits: apricots, melon, oranges
Vegetables: asparagus, avocado, broccoli, Brussels sprouts, carrots, dark leafy greens (spinach, mustard, turnip greens) okra, pumpkin, tomato juice
Grains: fortified cereal, fortified grains, oat bran rye, whole wheat
Legumes: legumes (black-eyed peas, chickpeas, kidney, lima), lentils
Nuts/seeds: nuts (peanuts), seeds
Other: brewer’s yeast, yeast
Function in the body
Metabolizes protein
Needed for the formation of red blood cells
Involved in cell division
Needed to produce red blood cells for babies in utero
Helps form brain and spinal cord during fetal development
Needed for cell creation and development and RNA/DNA creation
Increases aerobic capacity
Works with B12 to protect and develop the nervous system
Health benefits
Helps prevent brain and spine birth defects when taken early in pregnancy
Can lower levels of homocysteine
May reduce heart disease risk and promotes heart health
May reduce risk for colon cancer
Offsets breast cancer risk among women who consume alcohol
Reduces risk of pre-term birth
Symptoms of deficiency
Groups at risk for being deficient
Other notes
Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications
All women who could become pregnant are pregnant or breastfeeding should take this