Vitamin B9 is an essential B complex vitamin that naturally occurs as folate. The synthetic form of this, found in supplements and fortified foods is known as folic acid.
What is it important for?
Brain and nervous system support
The production of chemical messages in the brain
Wide-ranging cardiovascular support
Red blood cell production
DNA repair
The prevention of neural tube defects in newborns
Growth
Helping with mood disorders such as depression
Helping to prevent fatigue and memory loss
The conversion of carbohydrates in to fuel
Did you know…...?
Conditions including Crohn’s disease, ulcerative colitis and celiac disease can cause B9 deficiency and some medications can reduce the levels of B9 absorption in the body.
So how can we include it in our daily diet?
Dark leafy green vegetables; spinach, kale, broccoli, bok choi, parsley
Other vegetables and fruit; cauliflower, asparagus, brussel sprouts, peas, papaya
Beans and pulses; lentils, mung, lima, kidney , navy , chickpeas and soy beans
Wholegrains; barley
An easy vitamin B9 rich recipe idea...............
Irresistible B9 rich bean soup
Heat a pan and add some coconut oil or butter
Add one chopped onion, 2 sliced celery stalks, 1 clove of crushed garlic and 2 sliced carrots to the pan and sauté gently until the onions have become transparent
Add 1 cup of pre-soaked navy (haricot) beans and stir in 1 litre of vegetable stock a tablespoon of tomato paste, a few handfuls of fresh chopped parsley , and season
Cover and simmer for approx 1 ½ hours
Serve as is or blend in a food processor; then top each bowl with another handful of chopped parsley
My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics
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