Vitamin B9 deficiency in pregnant women can cause abnormalities in the fetus, in addition to many other symptoms, so how do we know its deficiency in our bodies?

How can we provide our body with it through balanced nutrition?

Many B vitamins, such as vitamin B12, are well known to many, but vitamin B9 is not a household name. Have you ever heard of it?

This is due to the lack of use of the label "B9" for this nutrient for the body, but it is usually called "folic acid" or "folate", which is necessary for the body, and pregnant women in particular must know which foods contain this vitamin.

And vitamin "B9" is of great importance in the nutrition of women who want to have children, as its deficiency can lead to deformities in the child.

Among the functions that vitamin "B9" enters:

1- Cell division and formation.

2- Protein metabolism.

3- Energy metabolism.

4- Growth.

5- Red blood cell formation.

6- Boost the immune system.

7- Help get rid of fatigue and its symptoms.

According to the Mayo Clinic, "folate" is important in red blood cell formation and proper cell growth and function, and nutrition is critical during the early stage of pregnancy, to reduce the risk of birth defects in the brain and spine.

The site says that folate is found mainly in dark green leafy vegetables, peas and nuts, and fruits rich in folate include oranges, lemons, bananas, melons and strawberries.

Folic acid is the synthetic form of vitamin B9, and it is a key ingredient in prenatal vitamins and in many fortified foods, such as breakfast cereals and pasta.

What is our daily need of it?

According to the Mayo Clinic, the recommended daily dose of folate for adults is 400 mcg, and adult women who are planning to become pregnant or may become pregnant should be advised to get 400 to 800 mcg of folic acid per day.

What are the signs of deficiency in the body?

If you follow a vegetarian diet, you should monitor the balance of vitamin B9, in addition to vitamin B12, whose deficiency can also lead to a deficiency in folic acid, as previous studies have shown that a large number of people generally suffer from deficiency In vitamin B9, where they eat an unbalanced, healthy food.

A deficiency of this vitamin is also noted among the elderly and alcoholic drinkers.

A deficiency of vitamin B9 in the body in adults can be identified by the following symptoms:

1- Difficulty breathing.

2- Paleness.

3- Anemia.

4- Gastroenterology.

5- Poor concentration.

6- Exhaustion and fatigue.

7- Sleep disturbances and insomnia.

What are the foodstuffs that contain vitamin "B9"?

Folic acid is found in both animal and plant foods, so that its supply to the body is ensured through a balanced diet, and it is found in sea fish, such as tuna, liver, kidneys, eggs, milk, yogurt, and cream cheese.

Its vegetable sources are legumes such as lentils and white beans, fruits such as apples, bananas, and cabbage, and leafy vegetables such as cauliflower, parsley, cabbage, spinach, peas, tomatoes, potatoes and carrots.

But you should pay attention here that this vitamin is very sensitive to high temperatures, and it is soluble in water, so it is recommended to partially cook vegetables or eat them raw.