Vitamin B9 or Folate and folic

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. The amount of B9 needed in the body system in adult at least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. The amount of B9 needed in the body system in Children need between 150 to 300 mcg per day.

Vitamin B9 - Daily Amount Needed
• Children need between 150 to 300 mcg of vitamin B9 per day.
• Adult at least 400 mcgs for most adults
• Pregnant women needs 600 mcgs and
• Breastfeeding women should get at least 500 mcgs

Functions of Vitamin B9
1. Your body needs folate to produce red blood cells, as well as components of the nervous system.
2. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid.
3. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent.
4. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

Fruit Sources
Avocado, Blackberries, Boysenberries, Breadfruit, Cherimoya, Dates, Guava, Loganberries, Lychee, Mango, Orange, Papaya, Passion fruit, Pineapple, Pomegranate, Raspberries, Strawberries

Vegetable Sources
Amaranth Leaves, Artichoke, Asparagus, Beetroot, Bok Choy, Broccoli, Brussels Sprouts, Chinese Broccoli, Chinese Cabbage, French Beans, Lima Beans, Okra, Parsnip, Peas, Potatoes, Spinach, Spirulina, Squash – summer, Squash - winter

Nut/Grain Sources
Buckwheat, Chestnuts, Filberts/Hazelnuts, Oats, Peanuts, Quinoa, Rye, Sunflower Seeds, Wheat – Durum, Wheat - Hard Red, Wheat - Hard White

Nut/Grain Sources
Cheddar Cheese, Eggs, Salmon, Lamb, Soy Beans, Soy Milk, Low fat Yogurt, Beef Jerky

Meat/Protein Sources
Black Eye Peas, Edamame, Soy Beans