This document discusses various food sources of vitamin B9 or folic acid. It provides over 30 examples of foods that are high in folic acid and the amount of folic acid each food contains. Some of the best sources mentioned include dark leafy greens like spinach, lentils, citrus fruits, beans, nuts, and seeds. The document emphasizes that increasing consumption of these folic acid-rich foods can help meet daily recommended intake and promote overall health and development.

2. Sources of Vitamin B9 or Folic
Acid
A Report By
Mr Allah Dad Khan

3. 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.

4. 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.

5. 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.

6. 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.

7. 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

8. 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.

9. 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.

10. 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.

11. 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.

12. 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

13. 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.

14. 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.

15. 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

16. 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)

17. 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.

18. 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.

19. 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!
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20. 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.


21. Straw Berries
 Strawberries — 1 cup = 25 mcg of
folate (6.5% DV

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

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

24. 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.

25. 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.


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

27. 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.

28. 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.

29. 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.

30. 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.

31. 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.

32. 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.


33. 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.


34. 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.

35. 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.

36. 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.

37. 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.

38. 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.

39. 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.

40. 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.

41. 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.


42. 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.


43. 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.