6 Amazing Health Benefits of Folic Acid (Vitamin B9)

Folic acid or vitamin B9 is an important vitamin for the proper functioning of the brain, production of red blood cells and the formation of DNA.

This vitamin is essential for pregnant women, infant, and adolescents because it helps in the growth and development of cells and tissues. A diet low in folic acid may cause anemia, which makes you tired, weak and pale.
Eating foods rich in folic acid reduce the production of unhealthy compounds in the body that otherwise increases the risk of heart diseases, Alzheimer’s disease, depression, high cholesterol level and hypertension.

Health Benefits of Folic Acid (Vitamin B9)

Let us now look at the health benefits of folic acid:

Folic Acid and Pregnancy

Folic acid is important for a healthy pregnancy. Consuming folic acid-rich foods before pregnancy can boost fertility and enhance your chances of getting pregnant.
The requirement of folic acid increases during pregnancy because it plays an essential role in the growth and development of the fetus.
Deficiency of folic acid during this phase is associated with abnormalities such as peripheral neuropathy and anemia in pregnant women and congenital abnormalities in fetuses.
Getting enough folic acid before and during early pregnancy can prevent neural tube defects, birth defects of the brain and spinal cord.

The recommended dietary allowance for folic acid in pregnant women is- 500 micrograms/ day.

Folic Acid Lowers Bad Cholesterol

Folic acid plays a beneficial role in lowering high cholesterol level. Bile is a substance which is required for the digestion of fat and it is produced in the body from cholesterol.
Folic acid helps in lowering cholesterol level by increasing the excretion of bile from the body via feces. The body then uses more cholesterol to produce bile. By doing so, the cholesterol level in the body reduces.
Folic acid also enhances the metabolism of fat. Thus, fat is used as a source of energy and less of it is stored in the body and converted to bad cholesterol.
Along with a low-fat diet and good quality fat intake, folic acid rich foods might help individuals with high cholesterol level.

Blood Pressure-Lowering Effect of Folic Acid

High blood pressure increases the risk of heart diseases and stroke. Research has found a positive link between the high level of homocysteine, a substance that can damage the inner lining of the blood vessels and high blood pressure.
Homocysteine increases oxidative stress by increasing the production of free radicals. This results in a reduction of nitric oxide, a natural vasodilator that helps in the widening of the arteries.
Intake of folic acid reduces the level of homocysteine in the blood. Folic acid possesses antioxidant properties that eliminate free radicals and help in lowering blood pressure.
It further helps in the relaxation of blood vessels and enhances smooth blood flow. Hence, low sodium diet should be clubbed with high folic acid intake for better management of high blood pressure.

Folic Acid Reduces the Risk of Heart Diseases

Low level or deficiency of folic acid is associated with high level of homocysteine in the blood. Such a high level of homocysteine causes damage to the blood vessels and formation of blood clots. These factors may lead to heart disease.
Blood clots obstruct the flow of blood and may cause a heart attack. Increasing the intake of folic acid reduces homocysteine level, hardening of arteries and in turn, lowers the risk of heart diseases and stroke.

Folic Acid Protects Against Alzheimer’s Disease

Scientific studies have found that individuals with high intake of folic acid are at a lower risk of Alzheimer’s disease.
Increased level of homocysteine in the blood doubles the risk of developing Alzheimer’s disease. It causes damage to the DNA of nerve cells present in the brain.
Folic acid is one such B-vitamin that is very effective in lowering high level of homocysteine. It enhances the health of brain cells and nerve cells in the brain.
Folic acid also protects the area of the brain that controls memory and learning. Hence, eating folic acid-rich foods can protect the brain against damage and prevent the onset of Alzheimer’s disease.

Treats Depression

Deficiency of folic acid is positively linked to depression, mood swings, and anxiety.
Eating foods high in folic acid may potentiate the action of antidepressants. Whereas, individuals with low folic acid levels respond poorly to antidepressants.
Folic acid indirectly enhances the production of brain chemicals such as serotonin, norepinephrine, and dopamine. These brain chemicals improve mood and contribute to happiness and wellbeing.
A deficiency of these chemicals may lead to depression. The main cause of deficiency of brain chemicals can be an elevated level of homocysteine. Folic acid lowers the level of homocysteine in the body and thus, it fights depression and anxiety.

8 Amazing Health Benefits of Cobalamin (Vitamin B12)

Vitamin B12 or cobalamin, is a water-soluble vitamin which is required by the body for a healthy brain, nervous system and red blood cells. This vitamin benefits your heart, mood, skin, hair, digestion and energy levels.

Lack of vitamin b12 can show up symptoms such as tiredness, fatigue, depression, stress and mood disorders. Vegetarians, heavy alcohol drinkers, pregnant women and elderly depend on vitamin B12 supplements to meet the requirement and to prevent its deficiency.

Health Benefits of Cobalamin (Vitamin B12)

Below mentioned are important functions of vitamin B12 in the body:

Management of Diabetic Complications

Diabetic neuropathy is common in individuals with long-standing diabetes. It affects the nerves and can cause damage throughout the body. Worsening of diabetic neuropathy is observed among individuals with vitamin B12 deficiency.
A lack of vitamin B12 can degenerate the spinal cord and cause damage to the nerves. Furthermore, insufficiency of this vitamin destroys myelin, outer protective covering that surrounds the nerves of the spinal cord and brain.
Vitamin B12 helps in minimizing symptoms associated with diabetic neuropathy, which includes numbness, pain, tingling and prickling. Some anti-diabetic medication such as metformin interferes with the absorption of vitamin B12. Therefore, consuming vitamin B12-rich foods or taking supplements might benefit diabetics.

Treats Depressive Disorder

Vitamin B12 plays a crucial role in neurological function. Its deficiency is associated with depression, irritability, personality change and anxiety.

Literature has found a positive link between vitamin B12 deficiency and depression. High levels of homocysteine, an amino acid has a direct effect on brain chemicals implicated in depression. Treatment with vitamin B12 lowers homocysteine and inflammation associated with it.
It enhances the production of brain chemicals that help in maintaining brain function and boost positive mood. Without adequate vitamin B12, brain chemicals cannot be released at normal rates. Therefore, signs and symptoms of poor mental and emotional health such as depression can arise.
Hence, treatment of depressive disorders with anti-depressants and vitamin B12 can improve overall well-being of individuals with depression.

Lowers High Cholesterol Level

Deficiency of vitamin B12 is associated with altered lipid profile. Vitamin B12 inhibits accumulation of fat in the body. It boosts the breakdown of fat from the food you eat and helps in obtaining energy from it.
Instead of storing fat in the body and elevating cholesterol level vitamin B12 uses fat to provide fuel for the body. Studies have further confirmed that synthesis of cholesterol was more in individuals with vitamin B12 deficiency.

Prevents Anemia

Lack of vitamin B12 reduces the production of red blood cells in the body and causes anemia. This can make you look pale and feel tired and weak.
Getting enough vitamin B12 helps in the production of red blood cells. Improving your diet by adding vitamin B12-rich food sources or taking supplements can prevent the onset of anemia.

Treats Chronic Cough

Insufficiency of vitamin B12 causes laryngeal hyperresponsiveness and chronic cough. Such a deficiency favors sensory neuropathy, which in turn plays a role in chronic cough.
Individuals with lack of vitamin B12 are at a greater risk of nerve damage, inflammation of the larynx and constricted airflow. All these factors contribute to coughing.
Elevated homocysteine level, which is common during vitamin B12 deficiency is associated with high level of histamine. Such high levels in the respiratory tract results in chronic cough.
Administration of vitamin B12 supplements or eating healthy sources of vitamin B12 regularly can be beneficial for individuals with such a condition.

Protects Against Heart Disease

Elevated homocysteine concentration is a risk factor for heart diseases. Individuals with low intake of vitamin B12 are at a greater risk of having high levels of homocysteine and developing heart diseases.
Vitamin B12 promotes breakdown of homocysteine and keeps the level of this compound low. It further inhibits clot formation, damage to the arteries and oxidization of LDL cholesterol.
Adding vitamin B12 to your daily diet can lower homocysteine level by 7%. Not getting sufficient amount of vitamin B12 increases abnormal cholesterol levels. Such an increase blocks blood flow to the heart. This weakens the heart and puts it at a risk of heart attack or stroke.

Improves Cognitive Function

Literature has found that low levels of vitamin B12 is associated with accelerated cognitive decline and may contribute to Alzheimer’s disease.
Deficiency of vitamin B12 raises the level of homocysteine in the body which in turn has a negative effect on brain function, memory and ability to think. Homocysteine decreases acetylcholine, a vital brain chemical that acts as a messenger and assists in carrying signals to other cells. Imbalances in acetylcholine lowers the ability to form memories.
Vitamin B12 further helps in the development and maintenance of brain cells. Eating rich sources of this water-soluble vitamin also improves concentration, memory, learning and reasoning. Hence, vitamin B12 is essential for a healthy brain and elderly who are at a risk of dementia should consume good sources of vitamin B12.

Essential for a Healthy Skin

Vitamin B12 is a nourishing vitamin that is required to keep the skin healthy. It helps in reducing redness, acne, inflammation and blemishes. Vitamin B12 promotes regeneration of new skin cells and helps in repairing damaged cells. It combats dryness and dull skin by keeping it well hydrated and moisturized. It further keeps the hair healthy and strengthens the nails too.

Drinking Hot Water

Drinking hot water is one of the very good habits that suits most of the people. It is especially beneficial during night-time. Here is the original Ayurvedic reference which explains in great detail regarding benefits of hot water.


अष्टमेनांशशेषेण चतुर्थेन अर्धकेन वा । अथवा क्वथनेनैव सिद्धं उष्णोदकं वदेत ।
श्लेष्म आमवात मेदोघ्नं बस्ति शोधनदीपनं । कासश्वास ज्वरहरं पीतमुष्णोदकं निशि ॥ – शांर्गधर सम्हिता मधयम खण्ड 2/159 – 160

aṣṭamenāṃśaśeṣeṇa caturthena ardhakena vā |

athavā kvathanenaiva siddhaṃ uṣṇodakaṃ vadet |

śleṣma āmavāta medoghnaṃ basti śodhanadīpanaṃ |

kāsaśvāsa jvaraharaṃ pītamuṣṇodakaṃ niśi || – śāṃrgadhara samhitā madhayama khaṇḍa 2/159 – 160

English translation – Hot water is prepared by heating the water till it reduces to one eighth part or quarter part, or half part or just heating water till it reaches boiling point.

Benefits of hot water – Drinking hot water at night time is beneficial in diseases like Kapha related disorders, Amavata (compared to rheumatoid arthritis), decreases fat deposition in the body, cleanses the urinary bladder, useful in the treatment of cough and other respiratory diseases and fever.

How hot water acts?
According to Ayurveda, blockage of different body channels, big and minute, (such as respiratory system, cardiovascular system, etc) by the imbalanced Doshas is one of the major causes of disease manifestation. Hot water avoids this blockage and clears the blockage to an extent. Thus helping in preventing and/or treating diseases.

Hot water health benefits –

1. It helps to improve digestion and to relieve indigestion.
2. Hot water drinking at night before bed time is an excellent remedy to clear white coated tongue.
3. Hot water drinking is one of the major dietary advice in the treatment of cold, cough, respiratory tract infections, Asthma, allergic disorders etc.
4. Hot water drinking will reduce the frequency of repeated cold attacks especially in children.
5. Hot water drinking is a very good soar throat remedy.
6. Drinking a spoon of honey with a glass of water is recommended in obesity treatment.
7. Whenever you eat oily food stuff, junk food, or consume ghee, drinking hot water will make  your tummy feel lighter. And also, it avoids fat absorption to an extent.
8. Hot water cleanses bladder. So, it is the natural most and easily available bladder cleanse medicine.
9. Hot water drinking at night is much recommended in the treatment of fever.
10. Hot water drinking is highly recommended in cases of rheumatoid arthritis.

Effect of hot water on Doshas –
Hot water calms Vata and Kapha while it elevates Pitta.
Hot water relieves Aama. One of the root cause for most of the diseases.Some precautions and clarifications:
Regular hot water drinking is not advisable if you often suffer from heat and burning sensation (Pitta body type)

Ayurvedic medicines which are specifically told to be taken along with Hot water 

Generally hot water is advised after taking ghee or oil. It aids in easy digestion and avoids indigestion problem. In Ayuredic treatment with herbal ghees and oils, hot water is the preferred co dring.

Apart from them, there are a few specific Ayurvedic medicines where hot water is the most preferred co drink. they are –

Ajamodadi churna

Anthrakutharam gulika

Why hot water is always advised during Panchakarma treatment? 

Panchakarma treatment is the Ayurvedic procedure to relieve toxins, metabolic wastes from the body. It is done for both to maintain health and to relieve disease. There are many rules to follow during Panchakarma procedure, among which using hot water for drinking is very important.
The aim of Panchakarma therapy is to remove the vitiated Doshas (toxins) from the body. This can be likened to getting rid of stains from a vessel. When you want to get rid of very sticky stains from a steel vessel, often you prefer to use hot water rather than cold water. Like, in case of the vessel, in human body also, hot water helps to get rid of the body wastes pretty easily.
Involvement of GIT:In Panchakarma treatment, the gastro intestinal tract is always involved. Hence, digestive system is directly involved in the treatment process. Hence, during Panchakarma treatment, usually patient’s digestion power reduces. That is why, she is advised to take very light, easy-to-digest food items, after the Panchakarma treatment. Hot water tends to improve digestion strength when compared to cold water. Hence using hot water is a must before and after Panchakarma therapy.
Ghee consumption is part of the plan during pre-phase of Panchakarma. Whenever ghee or oily food is consumed, it is always advised to take hot water. It eases digestion and washes off the extra fat from the gut. So, limits its absorption based on body requirement.
Rationale of administering hot water during fever: 
Question: why hot water is administered during fever, though there is excess hotness in the body during fever?
Answer as per Charaka Samhita, Vimana Sthana, 3rd Chapter:
Lord Atreya replied, “Keeping in view physical advise the patient suffering from fever to take hot water so that the immaturely formed Doshas which are responsible for the disease may get matured. The site of origin of fever is Amashaya (stomach).
For the treatment of disease originated from the stomach, usually Pachaka (digestive), as well as emetic (Vamana) and Apatarpana (depleting) drugs are administered. It is because of this that the physician advises the patient suffering from fever to take hot water.
If hot water is taken, this results in a downward movement of Vata (flatus), stimulation of Agni (digestive enzymes), easy digestion (the hot water itself gets easily digested) and drying up of Kapha.
Contra indication of hot water during fever:
Even then, hot water is not given to those patients with excessive vitiation of Pitta or if there is burning sensation, dizziness, delirium and diarrhea. Hot things, lead to the burning sensation, giddiness, delirium and diarrhea. Only cold food and drinks are helpful in this situation.
Additional points by Vd. Rangaprasad Bhat:
Boiled water benefits:

The madanapAlanighaNTu over the context of PAnIyAdivarga explains the specifity and benefits of boiled water as follows.
The water is considered to be boiled properly and is ready for drinking when while boiling the froth subsides, the effervescence gets reduced and the water remains calm and still presenting a clear and transparent appearance of water inside the vessel.
The thus prepared boiled water when served hot or warm is light for digestion; augments the digestive fire and simultaneously cleanses it too.
The  boiled water pacifies all the three doShAs and acts both as digestive and carminative.
In general it is beneficial for persons suffering from pain over the ribs and flanks, rhinitis, distension of abdomen, hiccough due to vagus nerve irritation, vAtakaphaja diseases.
The water boiled until 1/4^th (pAda hInaM) from the original quantity gets reduced, pacifies the  vAtaja diseases.
The water boiled until 1/2 (ardha hInaM) from the original quantity gets reduced, pacifies the  pittaja diseases.
The water boiled until 3/4^th (tri-pAda hInaM) from the original quantity gets reduced, pacifies the  shleShmaja diseases; increases the agni; is light for digestion and acts good as an absorbent. It further breaks up the attenuation of the kapha from the combination of vAta and controls the vAta too.
In case of indigestion – the boiled water when partaken in hot or warm state over the night time (nishi kAle) increases the digestive capacity immediately and addresses the indigestion with good effect.

The pAdAvasheSha (1/4 reduced) water is to be partaken in summer and autumn seasons.
The ardha hIna (1/2 reduced) water is beneficial to human system when taken in winter, spring and rainy seasons.