Fruit and Vegetables high in Vitamin B9 ( Aka,Folate,Folicin,Folic Acid) By Mr Allah Dad Khan

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Fruit and Vegetables high in Vitamin B9 ( Aka,Folate,Folicin,Folic Acid)

Vitamin B9 (aka: folate, folicin, folic-acid) 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

Asparagus (Cooked) Folate in 100gPer 1/2 cup (90g)Per 4 spears (60g) 149μg (37% DV)134μg (34% DV)89μg (22% DV)

Beans (Black Eyed Peas - Cooked) olate in 100gPer cup (171g)Per ounce (28g) 208μg (52% DV)356μg (89% DV)58μg (15% DV)

Lentils (Cooked) Folate in 100gPer cup (198g) Per tablespoon (12g) 181μg (45% DV)358μg (90% DV)22μg (5% DV)

Spinach Folate in 100gPer cup (Raw - 30g) Per cup (Cooked - 180g) 194μg (49% DV)58μg (15% DV)263μg (66% DV)

Lettuce (Cos or Romaine) Folate in 100g Per 3oz Serving (85g) Per cup (Shredded - 47g) 136μg (34% DV)116μg (29% DV)64μg (16% DV)

Avocado Folate in 100g Per cup cubed (150g) Per avocado (201g) 81μg (20% DV)122μg (30% DV)163μg (41% DV)

Broccoli (Cooked) olate in 100gPer 1/2 cup chopped (78g)Per stalk (180g) 108μg (27% DV)84μg (21% DV)194μg (49% DV)

Tropical Fruits (Mango) Folate in 100g Per cup (Pieces - 165g) Per fruit (336g) 43μg (11% DV)71μg (18% DV)145μg (36% DV)

Oranges Folate in 100gPer cup segments (180g)Per orange (121g) 39μg (10% DV)70μg (18% DV)47μg (12% DV) The health benefits of vitamin B9, also known as folic acid, include the prevention of heart disorders, stroke, cancer, and birth defects during pregnancy. It also helps in building muscles, cell enhancement, hemoglobin formation, and even provides relief from mental and emotional disorders. Vitamin B9 (Folic Acid) belongs to the family of water-soluble vitamins. It is essential to include this vitamin in your routine diet plan. The human body is capable of preparing this essential vitamin, and it is then stored in the liver. Daily requirements of the human body utilize a part of this stored vitamin and surplus amo