Vitamine B9

Vitamin B9

Health and nutrition : Nutrients found in vegetables

Definition

Vitamin B9, also known as folate or folic acid, derives its name from where it was discovered: in leafy vegetables. It is a water-soluble vitamin. That means it is present in the water contained in foods. It was first identified in 1935.

Role in the body

Construction: Folic acid helps to metabolize (i.e., synthesize and break down) proteins and to synthesize genetic material (DNA).
Nervous system performance: It also plays an essential role in cerebral and nerve function, particularly in synthesizing neuromediators (messengers between nerve cells).

Sources in vegetables and other foods
(Source: Ciqual)

The primary source of Vitamin B9 is green vegetables.

Foods with the highest Vitamin B9 content	µg/100g
Cooked chicken liver	670
Foie gras	566
Cress	214
Dandelion, raw spinach	190
Parsley, squash, lamb's lettuce, pâté de campagne	160-170
Walnuts	155
Brie cheese, chestnuts, cooked spinach	140-150
Hazelnuts, asparagus, raw broccoli, peanuts, melon, cooked chickpeas	100-110
Blue cheese, cooked sorrel, Brussels sprouts, cooked white beans, lettuce, raw cauliflower	80-100
Red beans, cooked broccoli, almonds, croissants, lychee, cooked kidney, Coulommiers cheese, strawberries, cooked lentils, cooked cauliflower, cooked whole eggs	60-80

Recommended intake

The RDA (Recommended Daily Amount) of Vitamin B9 is 200 µg/day. The RNAs (Recommended Nutritional Allowances) are given for the French public by age bracket in µg/day.

Age bracket	RNA in µg/day
Infants	70 µg
Ages 1-3	100 µg
Ages 4-6	150 µg
Ages 7-9	200 µg
Ages 10-12	250 µg
Ages 13-15	300 µg
Boys, ages 16-19	330 µg
Girls, ages 16-19	300 µg
Adult men	330 µg
Adult women	300 µg
Pregnant women	400 µg
Nursing women	400 µg

Deficiencies / Excess

A Vitamin B9 deficiency leads to slower cell replacement, particularly among red and white blood cells and the cells of the intestine, liver and skin. The signs of a folate deficiency include anaemia, digestive and neurological problems and irritated mucosa (in the gums, for example). In pregnant women, folic acid deficiency can be dangerous to the infant, since it can lead to serious malformations, especially of a neurological nature (such as spina bifida). In France, between 2% and 5% of women of childbearing age have a high risk of Vitamin B9 deficiency, and 25% have a moderate risk. Approximately 800 pregnancies give rise to abnormalities each year. Consequently, it is recommended that all women make sure they are meeting their folic acid needs from the time they are teenagers. There is no risk of excessive dietary intake of Vitamin B9. If necessary, the body merely eliminates any surplus.

Disadvantage

Vitamin B9 is sensitive to oxygen, light (UV) and heat, which can destroy it.

Tips / advice from the nutritionist

Store your vegetables in the refrigerator in order to safeguardVitamin B9 against light and heat. Avoid extended cooking in water. Vitamin B9 is water-soluble, so it can "leak" into the cooking water. Steaming is preferable.