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Foods With Vitamin B9

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.


Lentils, chickpeas, black beans, and pinto beans are excellent sources of vitamin B9.


This vegetable is a great source of folate and can be enjoyed in a variety of dishes.


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.


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.


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.


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