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Vitamin B12: Function, Benefits, Deficiency, Normal Level, Dosage, and Sources (Top Vitamin B12 Foods, Fruits, and Vegetables)

Folate or Folic acid, Vitamin B9

Folate or vitamin B9 is required to transport oxygen throughout the body and produce red blood cells; vitamin B9 also aids in the development of the fetal nervous system, cell proliferation, and DNA synthesis. Women of childbearing age must consume a diet rich in folate to prevent fetal growth problems.

The following foods contain folate:

Beans and lentils
Leafy green vegetables
Chicken Liver Seeds
Eggs and Cereal
Citrus produce
Folic acid poisoning

Although folic acid is generally non-toxic, excessive daily intakes of greater than 1,000 mcg can cause irritability, intestinal dysfunction, and malaise over time. The primary concern with excessive folate intake is that it can mimic a vitamin B12 deficiency; therefore, it is preferable to take these two vitamins in accordance with the RDAs.

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