What is vitamin B9 - folic acid
Vitamin B9, which is also known as folic acid or folate, is a hydrophilic, i.e. water-soluble vitamin. This vitamin is found in both animal and vegetable foods. In order to be absorbed by the human organism, the pteroylmonoglutamates (as found in food) must be broken down by an enzyme. The duodenum and upper jejunum can then absorb vitamin B5. The B vitamin is present in almost all tissues in the body. The distribution pattern shows a dependence on the cell division rate of the tissues. The observation that women in pregnancy have higher levels of folate proteins than men and children suggests a hormonal influence. The DGE therefore assumes a folic acid requirement of 240 µg per day for children aged 10 - 13 years, for example, and a requirement of 300 µg per day for adults.
In pregnant and breastfeeding women, the value is around 450 - 550 µg per day. In Germany, about 79% of men and 86% of women do not take up the recommended amount of vitamin B9. It is therefore important to ensure that you consume enough food containing vitamin B9. The following foods contain a relatively high amount of vitamin B9: pork liver, asparagus, broccoli, cauliflower, lamb's lettuce, Brussels sprouts, kale, bran, peas, lentils, soybeans and chickpeas.
- contributes to a normal function of the immune system
- helps to reduce fatigue and tiredness
- contributes to normal blood formation
- contributes to normal mental function
- has a function in cell division
- contributes to the growth of maternal tissue during pregnancy