Sunday, June 17, 2007

Folacin (Vitamin B9)

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Folacin or folate, as it is usually called, is the form of vitamin B9 naturally present in foods, whereas folic acid is the synthetic form added to fortified foods and supplements. Both forms are absorbed in the small intestine and stored in the liver. The folic acid form, however, is more efficiently absorbed and available to the body. The availability to the body of folacin in food depends not only on the form, but also on other food properties, such as acidity, the amount of dietary fibre and the amount of carbohydrate.When consumed in excess of needs, both forms are excreted in urine and easily destroyed by heat, oxidation, and light.

All forms of this vitamin are readily converted to the coenzyme form called tetrahydrofolate (THFA), which plays a key role in transferring single-carbon methyl units during the synthesis of DNA and RNA, and in interconversions of amino acids. Folate also plays an important role in the synthesis of neurotransmitters. Meeting folate needs can improve mood and mental functions.

Folate deficiency is one of the most common vitamin deficiencies. Early symptoms are nonspecific and include tiredness, irritability, and loss of appetite. Severe folate deficiency leads to macrocytic anemia, a condition in which cells in the bone marrow cannot divide normally and red blood cells remain in a large immature form called macrocytes. Large immature cells also appear along the length of the gastrointestinal tract, resulting in abdominal pain and diarrhea.

Pregnancy is a time of rapid cell multiplication and DNA synthesis, which increases the need for folate. Folate deficiency may lead to neural tube defects such as spina bifida (failure of the spine to close properly during the first month of pregnancy) and anencephaly (closure of the neural tube during fetal development, resulting in part of the cranium not being formed). Seventy percent of these defects could be avoided by adequate folate status before conception, and it is recommended that all women of childbearing age consume at least 400 micrograms (μg) of folic acid each day from fortified foods and supplements. Other groups at risk of deficiency include elderly persons and persons suffering from alcohol abuse or taking certain prescription drugs.


Common food sourcesReady-to-eat breakfast cereals, enriched grain products, whole grains, fortified grains, green vegetables, liver, kidney, dark green leafy vegetables, meats, fish, legumes, oranges. The use of fortified foods are encouraged for all women of child bearing age (15-45 years).
Major functionsAids in protein metabolism; promotes red blood cell formation; prevents birth defects of spine, brain; lowers homocystein levels and thus coronary heart disease risk.
Recommended daily intakeInfants: 65 - 80 microg Children: 150 - 200microg Adolescents: 300 - 400 microg Men & Women: 400microg/day Pregnant Women: 600microg Lactating Women: 500 microg
Deficiency symptomsMegaoblastic (macrocytic) anemia, abdominal pain, diarrhea, birth defects.
Overconsumption symptomsNone (up to 5 mg/day); intake from fortified food and supplements over 1000 microg/day, not including food; folate masks vitamin B12 deficiency allowing progression of neurological damage. Supplements containing >400 microg available by prescription only.
Stability in foodsEasily destroyed by storing, cooking and other processing.

Vitamin B9 Food Chart

Cereals, Cakes, Biscuits, DessertsContent(milligram per 100 grams)
Yeast, dried4000
Bran, wheat260
Bread, brown36
Crispbread, rye40
Bread, white27
Chapati15
Cake, sponge7
Cake, sponge7
Cheesecake3
Pancake6
Spaghetti2
Rice, boiled6
Pastry7
Custard5
Custard tart6
Jam tart4
Milk pudding4
Porridge6
Triffle6


Egg And Chesse DishesContent(milligram per 100 grams)
Egg,boiled22
Egg,fried17
Omelette15
Poached16
Raw25
Scrambled15
Macaroni cheese3
Cauliflower cheese13
Cheese soufflé12

Fish and SeafoodsContent(milligram per 100grams)
Crab, boiled20
Salmon, canned12
Sardine, canned7
Tuna, canned in oil15
Lobster, boiled17
Cod, baked12
Cod, poached14
Cod, steamed12
Fish finger, fried16

Meat and Meat ProductsContent(milligram per 100 grams)
Chicken, boiled8
Chicken livers, fried500
Beef, canned2
Beef, Stewed 16
Beefburger15
Backon, fried1
Lamb, brain, boiled6
Lamb, heart, roast4
Lamb, kidney, fried79
Lamb, Liver, fried240
Pork, chop6
Pork, Leg roast6
Sausage, liver19
Salami slices3
Rabbit, Stewed2
Pork, fried2

Milk and Milk ProductsContent(milligram per 100 grams)
Milk, cow's,cond,skim,sweet10
Dried,skimmed21
Dried,whole40
Goat's1
Human5
Cheese, Camembert60
Cheddar20
Danish Blue 50
Cottage9
Parmesan20

VegetablesContent(milligram per 100 grams)
Mushrooms, raw23
Broccoli, boiled110
Cauliflower, raw39
Cauliflower, boiled49
Cabbage, raw90
Cabbage, boiled35
Carrots, raw15
Carrots, boiled8
Beans, French, boiled28
Asparagus, boiled15
Beet root slices, boiled50
Mung, cooked, dahl20
Chick Peas, cooked dahl37
Celery Raw12
Celery, boiled6
Cucumber slices16
Lettuce raw, leaves34
Onions, raw16
Onions, boiled8
Peas, Canned52
Potato, baked 8
Potato, boiled10
Potato chips10
Pumpkin13
Radish24
Spinach leaves140
Sweetcorn33
Parsnip, boiled30

FruitsContent(milligram per 100 grams)
Apple4
Banana22
Apricot, dried14
Avocado pear66
Cherries7
Dates, dried21
Grapes5
Grapefruit6
Lemon Juice7
Orange, whole28
Orange Juice37
Peach3
Pear8
Pineapple11
Plums3
Prunes3
Raisins4

NutsContent(milligram per 100 grams)
Almond96
Hazelnuts72
Peanuts76
Walnut66

Sugars, Jams and SpreadsContent(milligram per 100 grams)
Peanut butter53
Marmalade5
Meat Paste9

Sauces and condimentsContent(milligram per 100 grams)
Chutney, tomato11
Mayonnaise14
Tomato sauce15

BeveragesContent(milligram per 100 grams)
Cocoa Powder38
Drinking Chocolate10
Beer4
Wine0.2
Sherry0.1

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