The Vitamins: Vitamin B9 (Folate)

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The second part of this series covers vitamins, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Vitamin B9, commonly known as folate or folic acid, is an essential nutrient that plays a vital role in many bodily functions. It is important for cell division and growth, and is particularly important for the development of the nervous system. The primary function for Vitamin B9 include:

DNA Synthesis and Repair: Folate is necessary for the creation and maintenance of DNA, making it especially important during periods of rapid growth, such as during pregnancy and infancy.

Red Blood Cell Formation: It helps in the formation of red blood cells, which is essential for transporting oxygen throughout the body.

Homocysteine Regulation: Folate, along with vitamins B6 and B12, helps break down homocysteine, an amino acid that can contribute to heart disease if levels are too high.

Fetal Development: Adequate intake of folate is critical for pregnant women to help prevent neural tube defects in the fetus, such as spina bifida. More on this later. 

Obtaining vitamin B9 from the diet is necessary because the human body cannot synthesize B9 on its own, so it must be consumed through foods or supplements to fulfill the body’s requirements. Here’s a detailed look at the best, Kaufmann Diet-approved sources of vitamin B9:

Leafy Green Vegetables: These are among the richest sources of folate. Spinach, kale, Swiss chard, and collard greens provide high amounts of folate per serving.

Asparagus: Known for its high nutrient density, asparagus is particularly high in folate.

Eggs: Eggs provide a decent amount of folate and are also a good source of high-quality protein and other vitamins.

Beets: Not only are they rich in antioxidants and other nutrients, but beets also contribute a significant amount of folate to the diet.

Brussels Sprouts: These are not only high in folate but also provide vitamin K and fiber.

Nuts and Seeds: Particularly walnuts, almonds, and sunflower seeds, which offer a good mix of folate and healthy fats.

Citrus Fruits: Oranges, grapefruits, and lemons are good sources of folate. Oranges are relegated to the Kaufmann Two Diet, in moderation, because of their higher sugar content. 

Legumes: Beans, lentils, and chickpeas are excellent sources of folate and offer the added benefits of protein, fiber, and other nutrients. Legumes and beans are relegated to The Kaufmann Two Diet. 

Do You Need Fortified Foods for Folate?

Many countries fortify cereals, flours, and bread with folic acid (the synthetic form of folate) to help prevent deficiencies in the general population. However, particularly on The Kaufmann Diet, there are many foods which can provide the recommended amount of folate needed for good health, and many of the foods commonly fortified with B9 are foods you are likely excluding from your diet, including bread, flour, etc. 

The recommended daily allowance (RDA) for adults is 400 micrograms of dietary folate equivalents (DFEs). Pregnant women require more, about 600 micrograms DFEs, to support fetal development and prevent neural tube defects. 

Folate And Fungus 

One of the well known uses for folate is the prevention of neural tube defects  in pregnant women. It might be useful to include an excerpt from The Fungus Link Vol Three Book to outline what folate’s uses against pathogenic fungi and mycotoxins could be:

“Research has shown that perhaps as much as 50 percent of spina bifida cases could be prevented by having women take folic acid supplements (folate is one of the B-vitamins) before attempting to conceive a child. (2) The timing is important, because most of the damage involved in spina bifida happens in the first weeks following conception, before you even know you are pregnant. If you wait to start taking folic acid supplements until your EPT comes back positive, you may have waited too long. Finally, although the U.S. Department of Health recommends that all women of childbearing age take 400 micrograms of folic acid every day, most doctors prescribe a full milligram, with some doctors prescribing as much as five milligrams.

This is where we come in. As it happens, folate kills the mold that produces fumonisin, and it neutralizes fumonisin, itself.That’s important, because this particular mycotoxin has been shown to have a strong link to neural tube defects, including both spina bifida and anencephaly, a condition that causes an underdeveloped brain and ultimately, stillbirth.”

Related Articles

The Vitamins: Vitamin D

The Vitamins: Vitamin B12 (Cobalamin)

When Should I Take My Vitamins?

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