Vitamin B9 (Folic Acid) is the focus for this Vitamin Rich post (the previous post on Vitamin B7 is here).
Folic acid and folate (the anion form) are forms of the water-soluble Vitamin B9. Folate is necessary for the production and maintenance of new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to replicate DNA. Thus folate deficiency hinders DNA synthesis and cell division, affecting most clinically the bone marrow, a site of rapid cell turnover. Because RNA and protein synthesis are not hindered, large red blood cells called megaloblasts are produced, resulting in megaloblastic anemia. Both adults and children need folate to make normal red blood cells and prevent anemia.
Folic acid is lost in foods stored at room temperature and during cooking. Unlike other water-soluble vitamins, folic acid is stored in the liver and need not be consumed daily.
Foods Rich in Folic acid
Offal
Dark leafy greens
Broccoli
Asparagus
Avocado
Sweet potato
Peanuts
Legumes (beans, peas & lentils)
Soybeans
Sunflower seeds
Organges
Peaches
Bananas
Wheat germ
Buckwheat
Whole grains
Rye
Semolina
Eggs
Brewer’s yeast
Vita-Rich Recipe 10
Buckwheat-Banana Pancakes
Makes about ten 3-inch american-style pancakes.
200g buckwheat flour
2 1/2 teaspoons baking powder
1 Tbsp sugar
1/8 teaspoon salt
240ml soy or rice milk
1 teaspoon vanilla
1 medium banana, mashed (about 150g)
2 Tablespoons finely chopped peacan nuts (optional)
A little vegetable oil for frying.
Combine or sift together dry ingredients, mixing well. In a blender or with a hand blender mix soy or rice milk, vanilla, and banana. Mix wet and dry ingredients together. Spoon onto a preheated frying pan. Sprinkle with peacans, if desired. When bubbles appear and break, turn pancakes and cook until lightly browned.
Perfect for a Sunday breakfast! Drizzle them with honey whilst they’re still warm. Deelish!!
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1 Comment on "Vitamin B9 Rich"
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