Vitamin B9, also known as folate or folic acid, is an essential nutrient that plays a crucial role in the production and maintenance of new cells in the body. It is particularly important for pregnant women as it helps in the development of the fetal neural tube. Additionally, vitamin B9 supports healthy brain function and aids in the production of DNA and RNA. To ensure you're meeting your daily vitamin B9 requirements, incorporating foods rich in this vital nutrient into your diet is essential.
10 Foods That Are High in Vitamin B9
1. Spinach
Popeye’s favorite food is a great source of folate. One cup of cooked spinach contains 131 micrograms (mcg) of folate, which is about 33% of the Daily Value (DV). Spinach is also a good source of vitamin A and vitamin K.
2. Black Beans
These beans are not only a good source of protein, but they’re also packed with folate. One cup of cooked black beans contains 256 mcg of folate, which is about 64% of the DV. Black beans are also a good source of fiber, iron, and potassium.
3. Lentils
Lentils are another excellent source of folate. One cup of cooked lentils contains 358 mcg of folate, which is about 90% of the DV. Lentils are also a good source of protein, fiber, and iron.
4. Avocados
Avocados are not only delicious but they’re also a good source of folate. One cup of mashed avocado contains 122 mcg of folate, which is about 31% of the DV. Avocados are also a good source of vitamins C, E, and K.
5. Broccoli
This cruciferous vegetable is not only a good source of fiber but it’s also high in folate. One cup of cooked broccoli contains 115 mcg of folate, which is about 29% of the DV. Broccoli is also a good source of vitamin C and vitamin K.
6. Asparagus
Asparagus is another good source of folate. One cup of cooked asparagus contains 188 mcg of folate, which is about 47% of the DV. Asparagus is also a good source of vitamins A, C, and vitamin E.
7. Eggs
Eggs are a good source of many nutrients, including folate. One large egg contains 65 mcg of folate, which is about 16% of the DV. Eggs are also a good source of protein, vitamin D, and choline.
8. Beef Liver
Beef liver is an excellent source of folate. One ounce of cooked beef liver contains 215 mcg of folate, which is about 54% of the DV. Beef liver is also a good source of protein, iron, and vitamin A.
9. Orange Juice
One cup of orange juice contains about 115 mcg of folate, which is about 29% of the DV. Orange juice is also a good source of vitamins C and A.
10. Fortified Breakfast Cereals
Many breakfast cereals are fortified with vitamins and minerals, including folate. One cup of fortified cereal can contain up to 100% of the DV for folate. Check the nutrition label to see how much folate is in a serving of cereal.
These are just some of the foods that are high in vitamin B9. Folate is also important for pregnant women as it can help prevent certain birth defects. Getting enough folate can also help reduce the risk of heart disease and stroke. Including these foods in your diet can help you meet your daily needs for this important nutrient.