Folic Acid (B9) i.e. folate is essential in the formation of healthy blood cells and parts of the nervous system, and nucleic acid which promotes healthy cell growth. It is critical to the formation of DNA for normal brain functioning, as well as the spinal fluid. It helps the liver to function properly, which is important as the liver detoxifies the body processes. Folic acid, another form of vitamin B9 is essential for cell growth, and embryonic development.
Symptoms of deficiency include Hemorrhaging, diarrhea, frequent nose bleeds, colitis, prolonged blood-clotting time, and miscarriages.
It is better assimilated by the body in the presence of with biotin, pantothenic acid, Vitamin B₁₂ and C.
The benefits of Folic acid are eliminated by alcohol, coffee, stress, tobacco, sulphur drugs, and streptomycin.
Foods containing B9 include:
Cereals – Barley, bran, brewer’s yeast, brown rice, cornmeal, oatmeal, rye, wheat germ, whole wheat.
Dairy – Cheddar cheese, cottage cheese, whole cow’s milk, egg yolk, goat’s milk.
Fruits – Apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, feverbush, figs, grapes, grapefruit, guava, lychees, juniper, mango, oranges, papaya, pomegranate, peaches, pineapples, raisins, strawberries, watermelon.
Herbs and Spices: Chives, mint, parsley
Meats – Chicken, turkey.
Seeds/Nuts – Alomnds, barley (sha’ir), hazelnuts, peanuts, pecan nuts, walnuts.
Sea Foods – Crab, mackerel, salmon, shrimp, tuna.
Vegetables etc – Asparagus, broccoli, brussel sprouts, burdock, cabbage, cauliflower, coltsfoot, corn, egg plant (aubergines), lettuce, okra, onions, parsley, spinach, wild lettuce.
Other – Honey
Pantothenic Acid (vitamin B₅) is a coenzyme that helps in the assimilation of vitamin B, riboflavin. It stimulates growth, helps form antibodies, stimulates the adrenal glands, and prevents premature aging and cell damage from radiation. B₅ is essential in the synthesis of the fat-carbohydrate-protein cycle.
Symptoms of deficiency include hair loss, dry itchy skin, kidney problems, vomiting, low blood sugar, respiratory infection, depression, ulcers, constipation, and fatigue.
It is best taken with B₆, B₁₂ and vitamin C.
Pantothenic acid is canceled out by alcohol, baking soda, coffee, cooking, freezing, commercial processing, and vinegar.
Foods containing pantothenic acid include:
Cereals – Barley, bran, brewer’s yeast, brown rice, cornmeal, rye, wheat germ, whole wheat.
Dairy – Cheddar cheese, cottage cheese, whole cow’s milk, egg yolk, goat’s milk, real ice cream, yoghurt.
Fruits – Apples, bananas, cantaloupe, cherries, dates, grapefruit, oranges, pineapples, raisins, raspberries, strawberries, watermelon.
Herbs and Spices – Dandelion leaves, thyme, watercress.
Meats – Chicken, turkey.
Seeds/Nuts – Almonds, cashews, peanuts, sunflower.
Sea Foods – Halibut, perch, salmon, sardines, shrimp.
Vegetables etc – Broccoli, brussel sprout, cabbage, cauliflower, corn, eggplant (aubergines) lentils, mushrooms, peas, potatoes, pumpkin, soybeans, sweet potatoes, yampa.