Folate is a natural form of vitamin B9, water-soluble, and found naturally in many foods. It is also added to food and sold as a supplement in the form of folic acid; This form actually absorbs better than 85% vs. 50% from food sources, respectively. Folate helps in the formation of DNA and RNA and is involved in protein metabolism.
It plays a key role in breaking down homocysteine, an amino acid that can have harmful effects on the body if present in high amounts. Folate is also needed to make healthy red blood cells and is critical during pregnancy and during fetal development.
Foods With Vitamin B9
Legumes
Lemons are the fruits or seeds of any plant in the family Fabaceae, including:
- Beans
- Peas
- Lentils
Although the exact amount of folate in lemons may vary, they are a source of folate.
For example, one cup (177 g) of cooked kidney beans contains 131 mcg of folate or about 33% of the daily value (DV).
Meanwhile, one cup (198 g) of cooked lentils contains 358 mcg of folate, which is 90% DV.
Legumes are a great source of protein, fiber, and antioxidants, as well as important micronutrients such as potassium, magnesium, and iron.
Asparagus
Asparagus contains many vitamins and minerals, including folate. In fact, a half-cup (90-g) serving of cooked asparagus contains about 134 mcg of folate or 34% of DV.
Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties.
What’s more, it’s a source of healthy fiber, with only 6% of your daily fiber being consumed in one serving.
Eggs
Adding eggs to your diet is a great way to boost your appetite for several essential nutrients, including your folate.
Only one large egg packs 22 mcg of folate or about 6% DV.
An easy way to increase your folate intake each week and help meet your needs, with just a few servings of eggs in your diet.
Eggs are loaded with protein, selenium, riboflavin, and vitamin B12.
In addition, they are high in lutein and xanthine, two antioxidants that can help reduce the risk of eye disorders such as macular degeneration.
Leafy greens
Leafy greens vegetables such as spinach, kale, and arugula are low in calories but many of the key vitamins and minerals, including folate, are broken down.
One cup (30 g) of raw couch provides 58.2 mcg or 15% of DV.
Leafy greens and vegetables are rich in fiber and vitamin K and they are associated with health benefits.
Studies have shown that eating more cruciferous vegetables, such as lean vegetables, may be associated with reduced inflammation, a lower risk of cancer, and increased weight loss.
Beets
In addition to bursting color into main dishes and desserts, beets are rich in many important nutrients.
They contain the manganese, potassium, and vitamin C you need throughout the day.
These are a great source of folate, containing 148 mcg of folate or about 37% DV with a single cup (136 g) of raw beets.
In addition to their micronutrient content, beets are high in nitrates, a type of plant compound that is associated with many health benefits.
A small study found that drinking beetroot juice temporarily lowered systolic blood pressure by 4-5 mmHg in healthy adults.
Citrus fruits
In addition to being delicious and full of flavor, orange, grapefruit, lemon, and lime are rich in folate.
Only one large orange contains 55 mcg of folate or about 14% DV.
Citrus fruits are also rich in vitamin C, an essential micronutrient that can boost immunity and help prevent disease.
Indeed, observational studies have shown that high doses of citrus fruit may be associated with an increased risk of breast, stomach, and pancreatic cancer.
Brussels sprouts
This nutritious vegetable belongs to the Cruciferous family and is closely associated with other greens such as kale, broccoli, cabbage, and kohlrabi.
Brussels sprouts are shaking with lots of vitamins and minerals and especially high amounts of folate.
Half a cup (-78-g) served in cooked Brussels sprouts can provide 47 mg of folate or 12% of DV.
These are also a great source of camphor, which is associated with a myriad of antioxidant health benefits.
Animal studies show that camphor can help reduce inflammation and prevent oxidative damage.
Broccoli
Well known for its abundant health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals.
One cup (91 g) of raw broccoli contains about 57 mcg of folate or about 14% DV when it comes to folate.
Cooked broccoli contains more folate, each serving half a cup (78 – grams) providing 846 mcg, or 21% DV.
Broccoli contains manganese and vitamins C, K, and more
It similarly contains various beneficial plant compounds, including sulforaphane, which have been extensively studied for their powerful anti-cancer properties.
Nuts and seeds
Lots of reasons to take nuts and seeds should be considered. In addition to the Hartin dose of protein, they are also rich in fiber and the vitamins and minerals your body needs.
Incorporating more nuts and seeds into your diet can help you meet your daily folate needs.
The amount of folate in different types of nuts and seeds may vary slightly.
One ounce (27 grams) of walnuts contains about 26 mcg of folate, or about %% DV, but about 24 mcg of folate or DV. Served with similar flax seeds.
Beef liver
Beef liver is one of the densest sources of folate.
A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate or about 54% DV.
In addition to folate, a single serving of beef liver can meet and exceed your daily needs for vitamin A, vitamin B12, and copper.
It is loaded with protein, serving a full 24 grams per 3 ounces (85-grams) serving.
Protein is essential for tissue repair and the production of important enzymes and hormones.
Wheat germs
Wheat germ is the embryo of the wheat kernel.
Although it is often removed during the milking process, it provides a high concentration of vitamins, minerals, and antioxidants.
Just one ounce (26 grams) of wheat germ provides .78..7 mcg folate, which is about 20% of your daily requirement of folate.
It contains a good portion of fiber which provides you with up to 16% of the fiber you need per day in a single ounce (28 grams).
Fiber moves slowly through your digestive system by adding plenty to your stool to increase regularity, prevent constipation and keep blood sugar levels stable.
Papaya
Papaya is the most nutritious tropical fruit of South America and Central America.
Jam-packed with papaya fruit as well as being delicious and full of flavor.
One cup (140 grams) of raw papaya contains 53 mcg of folate, which is equivalent to about 13% of DV.
Additionally, papaya is high in antioxidants such as vitamin C, potassium, and carotenoids.
Pregnant women should avoid eating unripe papaya.
Researchers have speculated that eating high amounts of unripe papaya may cause early contractions in pregnant women, but the evidence is weak.
Banana
Rich in a variety of vitamins and minerals, bananas are a nutritional powerhouse. These are especially high in folate and can easily help you meet your daily needs if paired with a few other folate-rich foods.
A medium banana can provide 23.6 mcg of folate or 6% of DV.
Bananas are also high in potassium, vitamin B6, and other nutrients, including manganese.
Avocado
Avocados are incredibly popular because of their creamy texture and buttery flavor.
In addition to their unique taste, avocados are a great source of many important nutrients, including folate.
Half of the raw avocado contains 82 mcg of folate or 21% of the amount you need for the whole day.
Also, avocados are rich in potassium and vitamins K, C, and B6.
They also contain high levels of heart-healthy monounsaturated fats that can protect against heart disease.
Fortified grains
Many types of grains, such as bread and pasta, have been preserved to increase their folic acid content.
Quantities may vary between different products but one cup (140 g) of cooked spaghetti provides about 102 mcg of folic acid, or 25% DV.
Interestingly, some studies have shown that folic acid in strong foods can be absorbed more easily than folate found naturally in foods.
For example, a study concluded that folate in foods such as fruits and vegetables is found in about 78% of organic folic acid as a fun food.
A balanced diet that is rich in natural sources of folate and includes a limited number of fortified foods can ensure that you are meeting your needs even after reducing potential health concerns.
FAQ
What is the best source of vitamin B9?
It's best to get vitamin B9 from whole foods. High-folate foods include asparagus, avocados, Brussels sprouts, and leafy greens like spinach and lettuce. However, for some people, such as pregnant women, supplements are an easy way to ensure adequate vitamin B9 intake.
What does vitamin B9 do?
Vitamin B9 also called folate or folic acid is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body use fats and protein.
How is vitamin B9 absorbed?
Folates are absorbed primarily in the duodenum and jejunum within the acid microenvironment at the cell surface.
