Sources of  Vitamin B9 or Folic Acid

A Report ByMr Allah Dad Khan

Vitamin B 9 ( Folic Acid)

Vitamin B9 (folic acid) is manufactured by the human body. Vitamin B9 is required for red blood cell formation, energy production, formation of amino acids, and protein metabolism.

Deficiency of Vitamin B9

Deficiency of vitamin B9 is caused by alcoholism, malabsorption diseases, certain medicines, and kidney dialysis. Signs of vitamin B9 deficiency become noticeable with age.

  Deficiency of Vitamin B9 may lead to heart palpitations, birth defects,

and leucopoenia. Moreover, infertility and sterility are reported in patients suffering from a deficiency of vitamin B9. Vitamin B9 is very important in the development of the nervous system of a growing fetus. Long-term deficiency of vitamin B9 results in anemia.

Benefits.

 Biotin assists with cell growth, producing fatty acids and amino acids in the body. Vitamin B7 helps the body maintain a steady blood sugar level and transfer carbon dioxide. People frequently take biotin supplements to help improve nail and skin health, though there is not much evidence that it is very effective. Deficiencies of biotin are rare because intestinal bacteria will produce enough of the vitamin to fulfill daily requirements. Because of this there are no daily requirements for biotin intake.

Food Sources. 

Those looking to increase their intake of biotin can consume raw egg yolks (however, consuming egg whites limits the amount of biotin in the body), Swiss chard, green leafy vegetables, liver, peanuts and Saskatoon berries.

Dark Leafy Greens

It should come as no surprise that one of the planet’s healthiest foods is also one of the highest in folate. For an immediate boost in folic acid, consider adding more spinach, collard greens, kale, turnip greens and romaine lettuce into your daily diet. Just one large plate of these delicious leafy greens can provide you with almost all of your daily needs for folate.

Spinach — 1 cup = 263 mcg of folate (65% DV)

Collard Greens — 1 cup = 177 mcg of folate (44% DV)

Turnip Greens — 1 cup = 170 mcg of folate (42% DV)

Mustard Greens — 1 cup = 103 mcg of folate (26% DV)

Romaine Lettuce — 1 cup = 76 mcg of folate (19% DV

Seed And Nuts

Seeds like sunflower seeds, almonds, flax seeds and peanuts supply the beneficial fats and nutrients, including folic acid. You can eat the seeds raw, sprouted or sprinkled onto a salad for a healthy dose of folic acid.

1 cup of almond contains 46 micrograms of folic acid. One ounce serving of sunflower seeds will provide you with 67 micrograms of folic acid, approximately, 18% of your daily requirement. It also contains a decent amount of Vitamin E, which is required for healthy skin and hair.

Besides munching them as a quick snack in between meals, sunflower seeds can also be added to granola bars and cereals for some extra crunch, or can also be baked with cakes and cookies for a nutty taste.

Peanut is another amazing folic acid foods. A mere half cup of peanuts is filled with 106 micrograms of folic acid and 427 calories. A single tablespoon of flax seeds provides 8 micrograms of folic acid, amounting to 2% of the daily required amount. Flax seeds also play an important role in the body’s ability to grow and regenerate healthy cells. Nutritionists recommend consuming one to two teaspoons of flax seeds daily.

Arugula

Like other dark, leafy green vegetables, arugula is a nutritional powerhouse. It’s packed with calcium, Vitamin A, potassium, iron, and zinc. Add a cup of arugula to your salad and you’ll also benefit from 19 micrograms of folic acid. Make it an even more powerful salad by adding other fruits and veggies that are high in folic acid, such as broccoli and avocados.

Serving Size (1 cup), 19 micrograms of folic acid (2% DV), 6 calories.

Asparagus

Asparagus is a low-calorie veggie that has been used in traditional medicine for generations. Today, its health benefits are well-documented and widely renowned. Four stalks of asparagus contain 89 micrograms of folic acid, or about 22% of the daily value. Asparagus also provides moderate levels of potassium, calcium, copper, and iron.

Serving Size (4 spears), 89 micrograms of folic acid (22% DV), 13 calories.

Avocado

If you’re concerned about getting enough folic acid, avocados are one of the best fruits you can eat. Eat a single avocado each day, and you’ll fulfill 41% of the daily recommended value of folic acid. Avocados are a nutrient-rich food that also provides your body with potassium, Vitamin C, and antioxidants.

Serving Size (1 avocado), 162.8 micrograms of folic acid (41% DV), 322 calories.

Bananas

One medium-sized banana contains about 6% of the daily recommended value of folic acid. Grabbing a banana as a quick snack can be a great way to get that last little bit of folic acid into your diet for the day. It’s also a great fruit to enjoy on a regular basis anyway: bananas are high in potassium, protein, and fiber.

Serving Size (1 medium banana), 23.6 micrograms of folic acid (6% DV), 105 calories.

Tomato Juic

Beets

Beets are a great source of antioxidants and provide detoxification support, making it one of the best liver cleansing foods. Besides, beets are also an amazing source of folic acid foods. One cup of boiled beets provides you with 136 micrograms of folic acid.

Broccoli

A half cup of chopped broccoli gives you 52 micrograms of folic acid, or about 13% of what the average person should consume per day. Broccoli can be eaten raw or cooked. It makes a great addition to salads and pasta dishes, or you can add it as a side dish to your favorite meat or fish entrée.

Serving Size (1/2 cup chopped), 52 micrograms of folic acid (13% DV), 26 calories.

Brussels Sprout

Brussels might not be the tastiest vegetable around, but there is no denying that Brussels is one of the best foods rich in folic acid. Eating a cup of Brussels will provide you with approximately 25% of your daily recommended amount. It is also high in Vitamin A, C and K, potassium, manganese and magnesium

Citrus Fruits

Many fruits contain folic acid, but citrus fruits rank the highest. Oranges are an especially rich source of folic acid. One orange holds about 50 mcg, and a large glass of juice may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana, cantaloupe and strawberries. Here is a short list of fruits high in folic acid

Oranges — One orange = 40 mcg of folate (10% DV)

Grapefruit — One grapefruit = 30 mcg of folate (8% DV)

Corn

One cup of corn provides you with 76mcg of folic acid. It is a great addition to normal lunches and salads, although the canned versions should be replaced with healthier, fresh corn.

Celery

Celery is known for helping with kidney stones. It is also known for containing folic acid! One cup will give you approximately 34mcg of folic acid. It can be eaten raw, steamed or combined.

Celery is commonly regarded as a great food to help with kidney stones, but did you know it’s also a great source for folic acid? Just one cup of raw celery will give you approximately 34 mcg of folate, accounting for 8% of your daily needs.

Carrots

Carrots are another extremely popular vegetable that is probably in your home right now. Just one cup of raw carrots will give you almost 5% of your daily recommended needs for folic acid. Eat baby carrots as a snack or add them to your salads for a folate boost!

Category 1 Category 2 Category 3 Category 40

1

2

3

4

5

6

Chart Title

Series 1 Series 2 Series 3

Papaya

Papaya is a colorful, tropical fruit that’s as rich in nutrients as it is in flavor. These fruits work well both in savory dishes and as dessert. Regardless of when and how you eat them, your body will enjoy a boost in nutrients, including folic acid. Papayas are also a great source of Vitamin A, Vitamin C, calcium, and potassium. Serving Size (1 small papaya), 57.8 micrograms of folic acid (14% DV), 59 calories.

Straw Berries

Strawberries — 1 cup = 25 mcg of folate (6.5% DV

Raspberries

Raspberries — 1 cup = 14 mcg of folate (4% DV)

Lentils

Lentils — 1 cup = 358 mcg of folate (90% DV)

Pinto Beans

Pinto beans are a popular type of bean for several reasons: they’re easy to find, cheap to buy, versatile in preparation, and wonderfully healthy to eat. Add a cup of these nutrient-rich legumes to your plate each day and you’ll fill your body with nearly three-quarters of the recommended amount of folic acid for the day.

Serving Size (1 cup), 249 micrograms of folic acid (74% DV), 245 calories.

Black Eyed Beans

Black-Eyed Peas Enjoy half a cup of black-eyed peas by

cooking them with rice, pork, shallots, spinach, or some simple spices. However you decide to cook them, you’re certain to enjoy the many health benefits they provide. One half-cup serving contains over 104 micrograms of folic acid, enough to help you reach 26% of the recommended daily value.

Serving Size (1/2 cup), 104.8 micrograms of folic acid (26% DV), 80 calories.

Kidney Beans

Kidney Beans — 1 cup = 229 mcg of folate (57% DV)

Okra

This slim, green vegetable is a one of the most nutritious folic acid rich foods. Okra has a distinct ability to offer minerals and vitamins while cleansing the entire digestive tract from toxic build-up. A cup of cooked okra will give you approximately, 37 micrograms of folic acid.

Soybean

Soybeans are super-food, packed with several health friendly nutrients and minerals like   potassium, calcium and folic acid. Half cup of soybean provides you with 177 micrograms of folic acid, almost half of your total daily requirement. Soybeans also promote the health of heart and cells.

Sunflower Seeds

Sunflower seeds provide the body with beneficial fats and essential nutrients, including folic acid. A one-ounce serving nets you nearly 20% of the recommended amount of folic acid for the day. Sunflower seeds also contain Vitamin E, which is essential for healthy skin and hair. They also make a tasty treat that’s easy to grab when you need a quick energy boost.

Serving Size (1 ounce), 66.6 micrograms of folic acid (17% DV), 173 calories.

Lentils

Cooked Lentils is another amazing food containing folic acid, a pregnant lady can include in her pre-natal diet. A small bowl of lentils will give the majority of your recommended daily amount of folic acid. 1 cup of lentils provides you with 360 micrograms of folic acid. Lentils are also packed with other nutrients like iron, protein, fiber and are very low in fat, which makes it the best substitute for meat.

Peanuts

Peanuts are often associated with baseball games, but you might be surprised to learn that they’re rich in folic acid and other nutrients. A half cup of peanuts is filled with just under 106 micrograms of folic acid, or just over a quarter of the average person’s needs for the day. Peanuts are also a great source of zinc, protein, magnesium, and copper.

Serving Size (1/2 cup), 105.9 micrograms of folic acid (26.5% DV), 427 calories.

Flaxseed

It’s easy to add a tablespoon of flaxseed to your diet each day, and the health benefits you’ll enjoy as a result make it more well worth the effort. A single tablespoon provides 3% of the recommended amount of folic acid. Flaxseed is also a good source of fiber, Vitamin E, and cancer-preventing lignans. Many nutritionists recommended consuming between one and two tablespoons of flaxseed a day. Serving Size (1 tablespoon), 7.8 micrograms of folic acid (3% DV), 48 calories.

Cantaloupe

This sweet-flavored fruit is a favorite of many healthy eating advocates. To make sure it is not overripe or not ripe enough, smell the fruit for its distinctive smell or tap its outer shell.

Squash

Squash may not be the most popular vegetable for your family, but there is no denying its nutritional benefits. And, if you make it right, it can be delicious. Whether it’s summer squash or winter squash, adding squash to your diet will help give you a boost in folic acid. Here is a breakdown of how much folate can be found in squash.

Winter squash — 1 cup = 57 mcg of folate (14% DV)

Summer Squash — 1 cup = 36 mcg of folate (9% DV)

These are just a few of the foods with folic acid, are you aware of others? Tell me your thoughts in the comments below.

Yeast Extract Spread

Yeast extract spread (marmite) has a strong, savory, and slightly salty flavor. It’s commonly spread on toast, sandwiches, or crackers. If you’ve never tried it before, note that a little goes a long way; because of the strong, salty flavor, spread marmite very thinly and try a bite to make sure you’re happy with the taste. One teaspoon is a good starting point.

Serving Size (1 teaspoon), 61 micrograms of folic acid (15% DV), 9 calories.

Turkey Liver

Turkey is a staple around the winter holidays, so when preparing your meals, don’t forget to keep the turkey liver. Many cooks save the liver to add to stuffing or gravy. A turkey liver that weighs 100 grams contains more than the recommended value of folic acid to be consumed per day. Since you’ll likely be sharing your meal with family and friends, everyone will be able to enjoy the nutritional benefits in smaller quantities.

Serving Size (100 grams), 691 micrograms of folic acid (173% DV), 273 calories.

Dark Green Leafy Vegetables:

Leafy vegetables are packed with loads of essential vitamins like minerals, phytonutrients and powerful antioxidants which help to fight against cancer. Dark leafy vegetables have a high level of folic acid content when compared with other vegetables.

For an immediate boost in folic acid levels, consider including more spinach, collard greens, kale, romaine lettuce and turnip greens into your daily diet. A large plate of these delicious veggies will provide you with almost all of your daily need for folic acid.

1 cup of spinach provides 265 micrograms of folic acid, 1 cup of collard greens provides 177 micrograms, 1 cup of turnip green provides 170 micrograms and 1 cup of Romaine lettuce provides 76 micrograms of folic acid. Do not overcook the vegetables, as overcooking can significantly reduce folate content in your food.

Fortified Cereals:

Food producers often enhance the nutritional value of their products with proteins, vitamins and other nutrients. Most of the fortified cereals supply a whopping 100 to 400 micrograms of folic acid per serving. While buying cereals, look for at least 35% of the daily value on the nutritional label.

Dried Spearmint

Dried herbs such as rosemary, basil, thyme, mint, and more are adored for the fantastic flavor they bring to the kitchen. They’re also nutritional powerhouses, bringing essential vitamins and minerals to your body. For folic acid, dried spearmint is the best: a tablespoon provides just over 10 micrograms of folic acid, or 3% of what the average person needs per day. Stir some spearmint in your water, tea, or lemonade for a minty refreshment, or add it to a fruity salad for a cool and delicious flavor.

Serving Size (1 tablespoon), 10.6 micrograms of folic acid (3% DV), 6 calories.

Tomato Juice

If you struggle to meet your daily folic acid requirements, a serving of tomato juice is a great way to reach that last stretch. A six-ounce serving of tomato juice provides 36 micrograms of folic acid, or 9% of the daily value. If the taste leaves something to be desired, try spicing things up with Tabasco sauce or a pinch of pepper. Serving Size (6 fluid ounces), 36.4 micrograms of folic acid (9% DV), 31 calories.

Chili Powder

A pinch of chili powder adds a wonderful zing of flavor to many dishes. Plus, it’s a surprising source of Vitamin A, Vitamin C, potassium, calcium, and even folic acid. A teaspoon of this rich spice contains 2 micrograms of folic acid. Add a little bit of chili powder to your meals here and there, and you’ll be doing your body (and your taste buds) a real service. Serving Size (1 teaspoon), 2.1 micrograms of folic acid (1% DV), 6 calories.

Oranges

There are many reasons besides Vitamin C to make sure you’re getting plenty of oranges in your diet. Oranges are a viable source of folic acid, with about 29 micrograms in a single small orange. Fresh-squeezed orange juice is always an option, but consuming the fruit itself provides the most health benefits. Serving Size (1 small orange), 28.8 micrograms of folic acid (7% DV), 45 calories.

Eggs

Eggs are loaded with protein and vitamins; they are a very healthy choice and contain less than 100 calories. Eggs are great for babies and even for adults because of their versatile use. To have your daily dose of folic acid, keep a few boiled eggs in the refrigerator or include eggs in your meals a few times a week.