According to the doctors, people often are deficient in vitamin B9. But it plays a huge role in the whole organism: Vitamin B9 is responsible for the quality of the blood - when lack of significantly increased risk of developing anemia, he takes part in the regulation of lipid and carbohydrate metabolism. Vitamin B9 (folic acid) is directly involved in the formation of new cells, including red blood cells. And women Vitamin B9 for hair growth is a must.
The human need for vitamin B9 - folic acid
Most need for vitamin B9 test pregnant women. They need to receive 800 mcg of vitamin B9 per day and lactating women - 600 mcg. A healthy person needs 400 micrograms of vitamin B9. People suffering from alcoholism, and at least occasionally drink alcohol, also are deficient in vitamin B9. This also applies to people who used antibacterial drugs and diuretics. Fans of sunbathing in the sun, people, leading a sedentary lifestyle, teens are also very important to have this vitamin in the body for the full development and growth.
Signs of a lack of vitamin B9
- Gum disease.
Most often suffer from lack of vitamin B9 elderly. It is necessary to take into account the fact that, together with vitamin B9 should do a sufficient amount of vitamin C and B12. Without vitamin B12 in the human vitamin B9 sufficient impossible. It is therefore important to balance these two nutrients.
People who are deficient in vitamin B9 (folic acid) did not have the strength to cope with the emerging psychological problems. They are often in a bad mood, and they show aggression, resentment. Once filled deficit, all the symptoms are eliminated.
The cause of abnormal intrauterine growth retardation is also a shortage of folic acid. It can cause premature birth and the birth of a disabled child. Therefore, even at the planning stage of pregnancy the couple should start taking folic acid tablets.
With a lack of vitamin B9 in girls may be delayed puberty. If a woman is pre-menopausal getting enough of this vitamin, this period may be not only easier, but also pushed for a long period.
Folic acid deficiency has a negative impact on the condition of hair, skin and mucous membranes. Therefore, cosmetologists recommend taking vitamin B9 for hair growth.
Which contains vitamin B9
- Beef liver and poultry;
- Brewer's yeast;
- Boiled broccoli;
- Brussels sprouts;
- sunflower seeds;
Rich in folic acid, all green vegetables and herbs: parsley, green salad, all kinds of cabbage, greens and vegetable plantain leaves, nettle, yarrow, mint, lime, dandelion, etc.
It is also rich in vitamin B9 cucumbers, beets, carrots, pumpkin, beans, apricots, bananas. It is impossible to list the full list of plant products, which contain vitamin B9. In animal products, vitamin B9 is found in meat, animal liver, fish, cottage cheese, milk, cheese, etc.
Please note that vitamin B9 is soluble in water, cooking it quickly breaks down, so it heats disastrous. Products that are stored for a long time, do not keep it to the fullest.
The overabundance of vitamin B9
Almost impossible to get it through the overabundance of food due to the inability to use a large amount of greenery. This can occur in rare cases when taking synthetic vitamin B9. Manifested anxiety, sleep disorders. But in practice, such a phenomenon can be found very rarely.