What Is It?
Vitamin B9 helps to produce healthy red blood cells and the natural form of this vitamin is called folate .
Why is it important?
Folate is critical during periods of rapid growth such as during pregnancy and fetal development and your body need to make DNA and other genetic material for your cells to divide. To add on, a form of folate called folic acid is used in fortified foods and most dietary supplements. Folate deficiency can also produce soreness and shallow ulcerations on the tongue, changes in skin, hair or fingernail pigmentation.
How much is needed?
1 – 3 years old
120 μg/ day
4 – 6 years old
135 μg/ day
7 – 9 years old
170 μg/ day
10 – 12 years Boys
220 μg/ day
10 – 12 years Girls
225 μg/ day
Which foods is it sourced from?
Tuna fish
100 gms
1374 mcg
Ripe papaya
100 gm
61 mcg
Mint leaves
100 gms
106 mcg
Quinoa
50 gms
86.5 mcg
