Vitamins b9, b12, and c.

In this presentation we conclude the study of three key vitamins. The first two, B9 and B12, are part of the vitamin B complex, which is involved in the body's energy reactions. The third, vitamin C, is an antioxidant and improves iron absorption. These vitamins are essential for human well-being.

Vitamin B9 (Folic Acid)

Folic acid (vitamin B9) is vital, especially for women of childbearing age and during the first trimester of pregnancy. It helps prevent serious malformations in the fetus. It is found in green leafy vegetables such as spinach, chard, lettuce, legumes and some fruits. It is important to consume these foods fresh, as cooking easily destroys folates.

Functions of Folic Acid

• It participates in amino acid metabolism and DNA synthesis.
• It is involved in the formation of blood cells.
• It is an anti-anemic compound.

Recommended Intake

The recommended daily intake of folic acid is 400 µg for men and women, 600 µg for pregnant women and 500 µg for lactating women.

Deficiencies: Deficiency may cause anemia, digestive disorders and, in chronic cases, megaloblastic anemia. In pregnant women, it can cause premature births or malformations in the baby.

Vitamin B12 (Cobalamin)

Vitamin B12, or cobalamin, is essential for cell formation. It is found mainly in animal foods such as liver, meats, eggs, dairy products and oily fish.

Functions of Vitamin B12

• It helps in the metabolism of amino acids, fats and carbohydrates.
• It is crucial for the proper functioning of the nervous system.
• Participates in the regeneration of red blood cells and bone marrow.
• Contributes to the synthesis and regulation of DNA.

Recommended Intake of Vitamin B12

The recommended daily intake of vitamin B12 is 2 µg for men and women, 2.2 µg for pregnant women and 2.6 µg for infants.

Deficiencies: Deficiency may cause megaloblastic anemia, growth retardation, digestive and neurological problems.

Vitamin C (Ascorbic Acid)

Vitamin C is a potent antioxidant that slows aging, strengthens the immune system and improves iron absorption. Fresh fruits and vegetables, such as guava, lemon, orange, tangerine, broccoli and peppers, are rich in