維生素B9的名稱來源於拉丁語「Folium」,意為葉子,這是因為維生素B9最初是從葉綠素豐富的葉類蔬菜中發現的。這種維生素在新細胞的形成和維護健康中扮演著核心角色。雖然人體需求量不大,但每天適量的補充對懷孕婦女和成長中的兒童尤為重要!

維生素B9不僅對孕婦的胎兒神經管發育至關重要,還支持全體人群的細胞分裂和DNA合成,是血液健康的關鍵營養素。它同時有助於維持正常的氨基酸合成和血紅細胞形成。

維生素B9是什麼?

維生素B9,又稱葉酸,是水溶性維生素,也是B群維生素的一員,廣泛存在於綠葉蔬菜、豆類和全穀類食物中。維生素B9在身體的細胞分裂和DNA合成過程中扮演著關鍵角色。

葉酸的主要功能之一是支持紅血球的形成和正常功能,這對於預防貧血至關重要。它對於維持能量產生和身體正常生理功能是必不可少的營養素。此外,維生素B9對孕婦在懷孕初期促進胎兒神經管的正常發育非常重要。它還參與合成特定氨基酸和神經傳導物質,這對於維持神經系統的健康和促進細胞的健康生長都是至關重要的。

購買連結:B群+C鋅鎂全能膠囊

為什麼要補充維生素B9?維生素B9的6大功效

維生素B9功效1:促進胎兒健康發育

維生素B9對孕婦至關重要,因為它有助於防止胎兒神經管缺陷,如無腦兒和脊柱裂。

維生素B9功效2:支持細胞生成

葉酸參與新細胞的產生和維護,這對所有人來說都是必需的,尤其是在細胞迅速分裂和增長的時期,例如懷孕和童年。

維生素B9功效3:促進紅血球形成

補充維生素B9可以預防某些類型的貧血,因為它對於形成健康紅血球是必需的。

維生素B9功效4:心血管健康

維生素B9有助於降低體內同型半胱氨酸的水平,過高的同型半胱氨酸是心臟病的風險因素。

維生素B9功效5:精神健康支持

葉酸對於製造神經傳導物質如血清素和多巴胺至關重要,這些神經傳導物質有助於調節情緒,並可能對抗抑鬱症。

維生素B9功效6:增強免疫系統

維生素B9對於免疫系統的正常運作是必不可少的,因為它幫助生成白血球和抗體。

維生素B9在人體內的儲存時間

當我們攝取維生素B9後,它在體內經過消化系統的吸收,進入血液循環中發揮作用。維生素B9的生理半衰期約為2至4小時,意味著一半的攝入量會在這段時間內代謝或排出。

因此,需要定期攝取含有維生素B9的食物以維持其生理功能,如幫助細胞分裂和DNA的合成,以及維持紅血球的健康。

缺乏維生素B9會造成什麼危害?

缺乏維生素B9可能帶來以下危害:

1.巨幼細胞性貧血:這是一種貧血類型,其中紅血球比正常更大且數量較少。由於維生素B9在紅血球形成中發揮關鍵作用,其缺乏會影響紅血球的正常生產。

2.胎兒發育問題:孕婦維生素B9的攝取不足可增加胎兒神經管缺陷(如脊柱裂和無腦兒)的風險,這是因為葉酸對胎兒腦部和脊柱的正常發育至關重要。

3.心血管疾病:葉酸有助於控制體內的同型半胱氨酸水平,這是一種與心臟病和中風風險增加相關的氨基酸。維生素B9缺乏可能導致同型半胱氨酸水平升高。

4.免疫系統問題:維生素B9是必需的,以支持免疫系統的健康運作,特別是在細胞的生產和維護中。缺乏可能導致免疫功能低下。

5.認知功能障礙:一些研究表明,維生素B9缺乏與記憶力下降和認知功能障礙有關。

6.情緒障礙:維生素B9與神經傳導物質的合成有關,這些神經傳導物質調節情緒。缺乏葉酸可能與抑鬱症狀有關。

購買連結:B群+C鋅鎂全能膠囊

如何補充維生素B9?高含量維生素B9食物排行榜!

★蔬菜菇類食物排行(每100g含量)

TOP1 菠菜:0.194 mg

TOP2 大白菜:0.187 mg

TOP3 花椰菜:0.141 mg

★堅果類食物排行(每100g含量)

TOP1 葵花籽:0.82 mg

TOP2 杏仁:0.40 mg

TOP3 花生:0.24 mg

★肉類食物排行(每100g含量)

TOP1 牛肝:0.59 mg

TOP2 雞肝:0.58 mg

★全穀類食物排行(每100g含量)

TOP1黃豆:0.66mg

TOP2糙米:0.20 mg

★豆類食物排行(每100g含量)

TOP1黃豆:0.66mg

TOP2鷹嘴豆:0.65 mg

★蛋奶類食物排行(每100g含量)

TOP1鵪鶉蛋:0.11mg

TOP2雞蛋:0.06 mg

哪些族群應該特別補充維生素 B9?

  1. 孕婦和計劃懷孕的婦女:葉酸對於預防早期妊娠中胎兒的神經管缺陷(如脊柱裂和無腦兒)非常重要。醫生通常建議在懷孕前和懷孕初期補充葉酸。
  2. 嬰兒和兒童:在成長發育的關鍵階段,充足的葉酸攝入有助於支持快速的細胞分裂和增長。
  3. 青少年:青春期是另一個快速生長和發展的階段,此時補充足夠的葉酸可以支持健康的發育。
  4. 長期服用某些藥物的人群:例如抗癲癇藥物和甲基四氫葉酸還原酶抑制劑(如甲氨蝶呤),這些藥物可能會干擾葉酸的吸收和利用。
  5. 患有某些消化系統疾病的人:如克羅恩病或乳糜泻,這些疾病可能影響營養素的吸收,包括葉酸。
  6. 酗酒者:酗酒可能導致營養吸收不良,包括葉酸,因此這個群體可能需要特別補充。

維生素 B9每日攝取量?

依照衛服部的「國人膳食營養素參考攝取量」B9的每日建議攝取量為:

成人

成年男性:400 μg

成年女性:400 μg

懷孕期女性:增加200 μg,共600 μg

哺乳期女性:增加100 μg,共500 μg

兒童和青少年

0至6個月嬰兒:65 μg

7至12個月嬰兒:80 μg

1至3歲兒童:150 μg

4至6歲兒童:200 μg

9至13歲兒童:300 μg

14至18歲青少年:400 μg

維生素 B9有副作用嗎?

維生素B9(葉酸)也是一種水溶性維生素,通常過量的葉酸會透過尿液排出,所以很少會造成毒性或副作用。然而,儘管葉酸過量的副作用報告很少,若攝取超過推薦量的高劑量葉酸,理論上可能會影響某些醫學檢測的結果,例如紅血球的形成與大小。

因此,建議在醫生的指導下使用任何補充劑,並遵守每日推薦攝取量。

延伸閱讀

母嬰健康守護神「B群」是備孕、孕期和產後媽咪的必需營養素 營養師推薦孕婦最佳B群產品

「維生素B12—體內能量的火花,支持神經系統與紅血球健康的關鍵元素!」

皮膚長班、長皺紋怎麼辦?抗衰老必補維生素C、鋅、鎂吃出彈力零瑕美肌

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