Foods rich in vitamin B9 (folic acid) in case of macrocytic anemia

Anemia corresponds to a hemoglobin level in the blood substandard. There is no single anemia, but several anemias. This guide supports nutritional deficiency vitamin B9, that is to say macrocytic anemia (normochromic and aregenerative).

Vitamin B9 is hematopoietic: it is essential for the production of red blood cells. Without it, the maturation of red blood cells is incomplete: we observe a delay and a defect in cell division. As a result, red blood cells are “larger” (macrocytic) and more fragile. Insufficient intake through food is the primary cause of vitamin B9 deficiency.

Vitamin B9 deficiency is rarely symptomatic. It is detected during a “ordinary” blood test. However, the repercussions of a vitamin B9 deficiency are serious, particularly for fetuses: in a pregnant woman, vitamin B9 deficiency leads to neural tube defects in the fetus. As for macrocytic anemia, it is expressed after a significant and long deficiency. It causes the typical symptoms of anemia: intense fatigue, paleness, shortness of breath, etc.

We are unable to synthesize vitamin B9. In addition, the stocks in the body are tiny. Food must cover vitamin needs daily.

A vitamin B9 deficiency is recurrent when the insufficient consumption of fruits and vegetables. Indeed, vitamin B9 is found mainly in foods of plant origin. In case of macrocytic anemia, it is essential to restore vitamin B9 stocks.

The liver is a rather unusual red offal. Due to its storage role in the body, it offers a wide range of numerous micronutrients, including vitamin B9. On average, 100 g of liver provides 700 mcg of vitamin B9.

We recommend you :

• 1 meal per week with liver: 50 g of liver meets the daily requirement of vitamin B9.
• de promote minimally invasive cooking: steam, poach, etc.

Dried vegetables are rich in vitamin B9. Indeed, for 100 g of dried vegetables, we find on average 400 µg of vitamin B9.

We recommend you :

• 2 meals based on dried vegetables per week. A portion of dried vegetable (60 g of dried vegetable, weighed raw) provides approximately 250 µg of vitamin B9, or 75% of the nutritional references for the population (RNP).

• to vary the dried vegetables: red beans, white beans, flageolet beans, broad beans, chickpeas, split peas, coral lentils, green lentils, lupins, soybeans, etc.

• be careful not to overcook dried vegetables, due to the sensitivity of vitamin B9 to heat.

Vitamin B9, or folic acid, is omnipresent in fruits and vegetables. It is mainly present in leafy vegetables, from which it takes its scientific name: “folium” means leaf in Latin.

We recommend you :

• minimum five fruits and vegetables per day, with a majority of leafy vegetables.

• the vegetables richest in vitamin B9: spinach, cabbage, lettuce and asparagus. 100 g of raw spinach provides 200 µg of vitamin B9, or 60% of the RNP.

• to favor raw vegetables or quick cooking methods: steam, wok, snacks, etc.

• to favor seasonal fruits and vegetables, because they are richer in vitamin B9.

• to favor local fruits and vegetables, to reduce transport times: a factor reducing the vitamin B9 content in plants.

This product made from the stamens of the flower contains many micronutrients, including vitamin B9. Depending on the quantities consumed during a pollen cure (1 tablespoon per day), we find 200 µg of vitamin B9, or 60% of the daily needs.

We recommend you to introduce a cure of pollen, when it's necessary.

Nuts and seeds contribute to vitamin B9 intake. However, given the quantities consumed, they alone do not completely meet the daily needs of vitamin B9.

We recommend you :

• 15 g of seeds and nuts per day, which meets approximately 15% of the daily requirement for vitamin B9.

• to favor unroasted and unsalted nuts.