Vitamin B9 deficiency: Include avocado, broccoli, spinach and other folate-rich foods in your diet

Health benefits of broccoli: Its folate content complements the antioxidant properties of the vegetable, contributing to overall health and disease prevention (Image: Canva)

Do you feel fatigued and tired all the time, struggle to remember things, or notice your face looking pale for no apparent reason? These could be signs of vitamin B9, also known as folate, deficiency.

Folic acid, a form of folate, is added to fortified foods and most dietary supplements. The National Institutes of Health (NIH) define folate as a fundamental B-vitamin naturally found in numerous foods. It is crucial for DNA and genetic material synthesis within the body, essential for cell division.

Role of folate in your health:

Folate plays a vital role in various bodily functions and acts as an important component for DNA synthesis and cell repair. Along with vitamin B12, it aids in red blood cell formation, ensuring oxygen transportation throughout the body. Additionally, folate contributes to proper brain function and supports the production of neurotransmitters, crucial for mood regulation and cognitive health.

Symptoms of folate deficiency:

A deficiency in folate could lead to several health complications. Anemia, characterised by fatigue and weakness, often arises due to a lack of healthy red blood cells. Pregnant women face a heightened risk, as folate deficiency increases the chances of neural tube defects in infants, affecting the spine and brain development. The recommended daily intake of folate, as per NIH guidelines, varies by age and is quantified in micrograms (mcg).

Introducing the following folate-rich foods into your daily diet could help promote good health and ensure a sufficient intake of this essential vitamin:

Asparagus: A half-cup serving of asparagus is enough to substantially boost folate level in the body, promoting healthy cell division and supporting nerve function.

Avocado: This creamy delight is not only rich in healthy fats but also serves as a great folate source. Avocado's folate content contributes to reducing the risk of heart disease and supports overall cardiovascular health.

Broccoli: Packed with various nutrients, broccoli contains folate that supports cell growth and DNA formation. Its folate content complements the antioxidant properties of the vegetable, contributing to overall health and disease prevention.

Citrus fruits: Citrus wonders like oranges and lemons provide not only a zesty flavour but also a healthy dose of folate. Their contribution aids in collagen formation and assists in preventing anemia, as observed in studies conducted by the American Society of Hematology.

Legumes: Lentils and beans stand as affordable and versatile sources of folate. NIH research highlights their contribution to overall health, aiding in red blood cell formation and supporting immune function.

Mustard greens: Known for their slightly peppery flavour, mustard greens contain ample amounts of  essential B-vitamin, which supports various bodily functions.

Spinach: This leafy green powerhouse not only boasts iron but also provides an excellent folate source. Studies suggest that spinach contains about 50 percent of the recommended daily intake of folate per cup, supporting heart health and aiding in preventing anemia.