Vitamin B9 (aka: folate) is a water-soluble B vitamin with many rich natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements. The current DV for Folate (Vitamin B9) is 400μg.
#1: Beans (Black Eyed Peas – Cooked)
|Folate in 100g||Per cup (171g)||Per ounce (28g)|
|208µg (52% DV)||356µg (89% DV)||58µg (15% DV)|
Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Navy Beans (64%), and Kidney Beans (58%)
#2: Lentils (Cooked)
|Folate in 100g||Per cup (198g)||Per tablespoon (12g)|
|181µg (45% DV)||358µg (90% DV)||22µg (5% DV)|
Half a cup of cooked lentils contains 115 calories and less than half a gram of fat.
#3: Spinach (Raw)
|Folate in 100g||Per cup (30g)||Per cup (Cooked – 180g)|
|194µg (49% DV)||58µg (15% DV)||263µg (66% DV)|
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%).
#4: Asparagus (Cooked)
|Folate in 100g||Per 1/2 cup (90g)||Per 4 spears (60g)|
|149µg (37% DV)||134µg (34% DV)||89µg (22% DV)|
#5: Lettuce (Cos or Romaine)
|Folate in 100g||Per 3oz Serving (85g)||Per cup (Shredded – 47g)|
|136µg (34% DV)||116µg (29% DV)||64µg (16% DV)|
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%).
|Folate in 100g||Per cup cubed (150g)||Per avocado (201g)|
|81µg (20% DV)||122µg (30% DV)||163µg (41% DV)|
Half an avocado contains 161 calories.
|Folate in 100g||Per 1/2 cup chopped (78g)||Per stalk (180g)|
|108µg (27% DV)||84µg (21% DV)||194µg (49% DV)|
Other Brassica Vegetables High in Folate (%DV per cup cooked):Chinese Broccoli (22%), Broccoli Raab (15%), and Cauliflower (14%).
#8: Tropical Fruits (Mango)
|Folate in 100g||Per cup (Pieces – 165g)||Per fruit (336g)|
|43µg (11% DV)||71µg (18% DV)||145µg (36% DV)|
Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (15%), Guava (7%), Kiwi (7%), and Banana (6%).
|Folate in 100g||Per cup segments (180g)||Per orange (121g)|
|39µg (10% DV)||70µg (18% DV)||47µg (12% DV)|
A cup of orange juice provides 19% DV for folate.
#10: Bread (Wheat Bread)
|Folate 100g||Per slice (29g)||Per ounce (28g)|
|85µg (21% DV)||25µg (6% DV)||24µg (6% DV)|
Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (14%), Wheat Germ Bread (8%).
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