Canada 
Alberta 
British Columbia 
Manitoba
New Brunswick 
Newfoundland Labrador 
Nova Scotia 
Ontario 
Prince Edward Island 
Quebec 
Saskatchewan 
United States 
Belgium
France 
Italy 
Switzerland
Elsewhere
Elsewhere
×
Elsewhere
Elsewhere
Breakfast with coffee, orange juice, croissant, egg, vegetables and fruits
B9 Deficiency Anemia (Folate or Folic Acid)
The body does not have the capacity to store large reserves of vitamin B9. It is therefore necessary to regularly consume foods that are rich in this vitamin in order to maintain normal levels.
The most common symptoms indicating a folate deficiency are fatigue, headaches, pale skin and a painful tongue. Here are some of the causes of this condition:
- Insufficient intake of vitamin B9
- Long term alcoholism
- Significant blood-loss
Needs
Dietary Reference Intakes (DRIs) for folate (mcg / day)
| Males | Females | |
|---|---|---|
| Children 1-3 y | 150 mcg | 150 mcg |
| Children 4-8 y | 200 mcg | 200 mcg |
| Children 9-13 y | 300 mcg | 300 mcg |
| Teenagers 14-18 y | 400 mcg | 400 mcg |
| Adults >19 y | 400 mcg | 400 mcg |
| Pregnancy* Breastfeeding |
600 mcg* 500 mcg |
*If you are pregnant or looking to conceive, it is advisable to take a vitamin B9 (folic acid) supplement to prevent neural tube malformations. Learn more >>
Nutritional Strategies
Sources of folate like citrus fruits, green leafy vegetables, legumes, nuts and seeds should be favored in your diet to avoid vitamin B9 deficiency. In some cases, a folic acid supplement may be necessary.
If you suffer from a vitamin B9 deficiency, your levels of vitamin B12 should also be checked, because certain people also suffer from low levels of this vitamin. Both conditions can cause similar symptoms.
Practical Tips
- Eat vitamin B9 rich foods, like green leafy vegetables and citrus fruits.
- Folates contained in foods are sensitive to heat. Avoid cooking foods too much and opt for cooking methods that limit nutrient loss, like pressure cooking, steaming, oven-baking or microwaving.
- If you are pregnant or trying to conceive, take a folic acid supplement.
Dietary Sources of Vitamin B9
| Foods | Portion | Content (mcg) |
|---|---|---|
| Breakfast cereal, corn flakes | 330 ml (1 1/3 cups) |
675 |
| Lentils | 250 ml (1 cup) |
358 |
| Veal liver, sautéed | 90 g | 288 |
| Asparagus | 250 ml (1 cup) |
243 |
| Enriched macaroni, cooked | 250 ml (1 cup) |
160 |
| Brussels Sprouts | 250 ml (1 cup) |
156 |
| Orange Juice | 125 ml (1/2 cup) |
55 |
Recipes
Here are 3 recipes high in vitamin B9 :
Quick Tofu and Vegetable Stir-Fry
Sources:
- http://www.extenso.org/article/folate/
- http://hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php
Author
Changing eating habits gradually and adapting to the needs of my clients is the cornerstone of my approach. Eating well for fun and for health is the goal and everything begins with a return to simplicity in our habits. I am a nutritionist and have offered counselling in nutrition for 10 years.
Leave a Reply