Vitamin B9, also known as folate or folic acid, is an essential nutrient that plays a crucial role in cell growth, DNA synthesis, and the production of red blood cells. It is especially important during periods of rapid growth, such as pregnancy. Here are some foods that are good sources of vitamin B9.
Foods With Vitamin B9
Leafy green vegetables
Spinach, kale, collard greens, and turnip greens are rich in folate.
Legumes
Lentils, chickpeas, black beans, and pinto beans are excellent sources of vitamin B9.
Asparagus
This vegetable is a great source of folate and can be enjoyed in a variety of dishes.
Avocado
Apart from being a good source of healthy fats, avocados provide a decent amount of vitamin B9.
Citrus fruits
Oranges, grapefruits, and lemons contain vitamin B9, along with other beneficial nutrients.
Fortified grains
Many grains, including cereals, bread, and pasta, are fortified with folic acid, a synthetic form of vitamin B9.
Brussels sprouts
These small, green vegetables offer folate along with other vitamins and minerals.
Broccoli
It’s a nutritious vegetable that contains a moderate amount of vitamin B9.
Sunflower seeds
These seeds are a good source of various nutrients, including vitamin B9.
Liver
Organ meats, such as liver, are high in folate, but they should be consumed in moderation due to their high vitamin A content.
Remember that cooking methods can affect the folate content in foods. To retain the most nutrients, it’s best to lightly steam or sauté vegetables rather than boiling them for extended periods. Additionally, some of the mentioned foods may contain other essential vitamins and minerals, making them even more beneficial for overall health.
