Vitamin B9 Folate Foods

1. Legumes

For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV) Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV SUMMARY Legumes are rich in folate and many other nutrients.
One cup (198 grams) of cooked lentils contains 90% of the DV, while one cup (177 grams) of cooked kidney beans contains about 33% of the DV.

#1: Edamame (Green Soybeans)


A deficiency of folate can lead to a form of anemia in adults and slower development in children. For pregnant women, folate is especially important for proper fetal development and preventing neural tube defects.

High folate foods include beans, lentils, asparagus, spinach, broccoli, avocado, mangoes, lettuce, sweet corn, oranges, and whole wheat bread. The current daily value (% DV) for folate (Vitamin B9) is 400μg. (2)

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Below are the 10 best foods high in folate, for more see the complete list of over 200 foods high in folat.


E many different types of vitamin B. This section has information on: thiamin (vitamin B1)

riboflavin (vitamin B2)

niacin (vitamin B3)

pantothenic acid

vitamin B6

biotin (vitamin B7)

folate and folic acid

vitamin B.

Why You Need Folate

Folate, like other B vitamins, is water-soluble, meaning that, rather than storing it, your body excretes any excess through your urine.
Since your body doesn’t store it, you need to make sure you’re getting enough every day. The daily recommended intake of folate for teens and adults is 400mcg. The CDC recommends that all women get at least 400mcg of folate a day, whether or not they plan on becoming pregnant.

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