A new study has found that low levels of vitamin B9 - otherwise known as folic acid - increase the risk of dementia in old age. In order to be able to react in time and prevent the occurrence of problems, it is best to include foods rich in vitamin B9 in your diet.
Vitamin B9, which is also known as folic acid, folate and folacin, is one of the B vitamins that helps build healthy red blood cells.
Folate is most often consumed by pregnant women due to their health, however, recent research has shown that those who have lower B9 levels are at a higher risk of developing dementia later in life.
The study, published in the journal Evidence Based Mental Health, collected data from 27,000 Israelis aged 60 to 75 who were not diagnosed with dementia, according to the Mirror.
It was determined that those with folate deficiency had a 1.68 times higher risk of developing dementia, and a 2.98 times higher risk of death. Low levels of B9 cause your hippocampus to shrink and lead to memory loss
Dr Ioannis Liakas explained the importance of B9: "Although it acts in a similar way to other B vitamins in maintaining a healthy liver, skin, hair and eyes, vitamin B9 is particularly important for enabling brain function."
Vitamin B9 can directly affect mental and emotional health.
Dr Liakas added: "Vitamin B9 deficiency can lead to a reduction in the hippocampus (an important part of your brain between the two hemispheres)", and this shrinkage is what leads to dementia and memory loss.
What are the symptoms of vitamin B9 deficiency?
Changing energy levels can usually indicate that you are deficient in vitamins. This means that vitamin B9 deficiency can be difficult to identify because it looks quite similar to other deficiencies.
Here are the symptoms to look out for:
- extreme fatigue
- lack of energy
- sick and red tongue
- ulcers in the mouth
- muscle weakness
- impaired vision
- psychological problems, which may include depression and confusion
Which foods are rich in vitamin B9?
You can treat vitamin B9 deficiency by including folate-rich foods in your diet.
Foods high in folic acid include:
- Dark green leafy vegetables (beets, spinach, lettuce, asparagus, Brussels sprouts, broccoli)
- Legumes such as beans, peas and lentils
- Peanuts
- Eggs
- Avocado
- Sunflower
- Fresh fruits, fruit juices
- Integral cereals
- Seafood and shellfish