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Vitamin B9 Foods

It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.

1. Legumes

Legumes are the fruit or seed of any plant in the Fabaceae family, including: beans


lentils Although the exact amount of folate in legumes can vary, they’re an excellent source of folate. 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 Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron SUMMARY Legumes are rich in folate and many other nutrients.

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#1: Edamame (Green Soybeans)


Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth.

Folic acid is the synthetic form of vitamin B9 found in fortified foods, like cereals, and supplements. (1)

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.


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.
Insufficient folate intake can lead to a deficiency. Too little of the vitamin can lead to megaloblastic anemia, which has symptoms such as:

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Difficulty concentrating

Heart palpitations

Changes in your hair, nails, and skin

In addition to preventing a deficiency, getting enough folate is necessary for many reasons:

Healthy Pregnancy

While folate is important for everyone, it’s especially important for women who are pregnant. Some studies suggest that sufficient folate intake may also help to prevent autism spectrum disorder, but there isn’t enough research out there to say for certain.
Heart Health

Both folate and vitamin B12 play an essential role in converting homocysteine, an amino acid in your blood, into methionine, which is one of the essential building blocks of new proteins. Without enough folate, the process becomes inefficient, which leads to increased homocysteine in the blood and an increased risk of heart diseas.

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