vitamin b9 -folic acid

• vitamin b9 releases energy from food, especially protein
• vitamin b9 works with vitamin b12 (cobalamin) to form healthy red blood cells
• vitamin b9 helps reduce the formation of spina bifida in unborn babies
• folic acid (b9) is easily destroyed by cooking
• sources of vitamin b9

  • green leafy vegetables
  • liver
  • potatoes
  • beans
  • oats
  • whole grain cereals
  • oranges
  • berry fruits
• too little vitamin b9 causes a type of anaemia called megaloblastic anaemia (enlarging of red blood cells), feeling sick with a loss of appetite and diarrhoea
• lack of folic acid can cause spina bifida in unborn babies, women are advised to take folic acid supplements before conception and in early stages of pregnancy
• pregnant women should avoid liver
• high doses of vitamin b9 can cause stomach problems, trouble sleeping and skin reactions