Vitamin B₉ content in food products

Vitamin B₉ content in food products

Folate, also known as vitamin B₉, is a water-soluble vitamin that is important for DNA synthesis and repair, cell division, and the formation of red blood cells. It is especially crucial during periods of rapid growth and development, such as pregnancy and infancy. Here are some of the best food sources of folate along with their content per serving:

1. Lentils: Lentils are a legume rich in folate. One cup of cooked lentils provides approximately 358 micrograms of folate.
2. Spinach: Spinach is a leafy green vegetable that is a great source of folate. One cup of cooked spinach contains around 263 micrograms of folate.
3. Black-eyed Peas: Black-eyed peas, also known as cowpeas, are a type of legume that is high in folate. One cup of cooked black-eyed peas offers approximately 358 micrograms of folate.
4. Asparagus: Asparagus is a flavorful vegetable that contains folate. One cup of cooked asparagus provides about 262 micrograms of folate.
5. Avocado: Avocado is a creamy fruit that is a good source of folate. One medium-sized avocado contains approximately 163 micrograms of folate.
6. Brussels Sprouts: Brussels sprouts are a cruciferous vegetable rich in folate. One cup of cooked Brussels sprouts offers around 93 micrograms of folate.
7. Papaya: Papaya is a tropical fruit that contains folate. One medium-sized papaya provides about 115 micrograms of folate.
8. Chickpeas: Chickpeas, also known as garbanzo beans, are a legume source of folate. One cup of cooked chickpeas contains approximately 282 micrograms of folate.
9. Broccoli: Broccoli is another cruciferous vegetable that is a good source of folate. One cup of cooked broccoli offers around 84 micrograms of folate.
10. Edamame: Edamame, or young soybeans, are a nutritious snack that contains folate. One cup of cooked edamame provides approximately 482 micrograms of folate.

Incorporating these folate-rich foods into your diet can help ensure you obtain an adequate amount of this important nutrient to support overall health, especially during periods of growth and development. Consuming a balanced diet that includes a variety of foods rich in folate can help you meet your daily requirements for this essential vitamin.