Folic acid or Folate, Vitamin B9
Folate or vitamin B9 is essential to carry oxygen throughout the body and produce red blood cells, vitamin B9 also helps in the development of nervous system of the fetus as well as the cell growth and the DNA synthesis. Women of child-bearing ages must get a folate-rich diet to avoid any fetal growth issues.
Some food sources of folate:
- Legumes
- Green leafy vegetables
- Poultry
- Liver
- Seeds
- Eggs
- Cereals
- Citrus fruits
Folic acid toxicity
Although folic acid in general is not toxic but excessive intakes above 1000 mcg daily can lead to irritability, intestinal dysfunction, and malaise over a period of time. The main concern with excessive intake of folate is that it ca mimic a vitamin B12 deficiency thus it is better to take these two vitamins according to the RDAs.