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B9 (FOLIC ACID)

Benefits:

Energy production and the formation of red blood cells, strengthens immunity, healthy cell division and replication, protein metabolism, depression, anxiety.

Symptoms of Deficiency:

Sore, red tongue, anemia, apathy, digestive disturbances, fatigue, graying hair, growth impairment, insomnia, labored breathing, memory problems, paranoia, weakness, birth defects in one’s offspring.

Sources:

Barley, beef, bran, brewer’s yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, root vegetables, salmon, tuna, wheat germ, whole grains, and whole wheat.

Recommended Daily Allowance:

US - 400mcg , EU -200-360 mcg.

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