15 Food Sources That Contain Vitamin B9 / Folic Acid, High

There is plenty of food such as vegetables or fruits that contain vitamin B9, otherwise known as folic acid. And there is already packaged in the form of medication or supplements. Everyone needs vitamin B9, is especially important in women who are pregnant, because they play an important role in the growth / formation and regeneration of cells. Shortage of vitamin B9 or folic acid can lead to anemia, Alzheimer’s disease, cancer, and birth defects. To overcome this, you need to be a lot of food sources that contain vitamin B9.

Food Sources That Contain Vitamin B9

 

Here are some food sources that contain vitamin B9 / folic acid, which are:

Broccoli

Consuming half a cup of broccoli can provide vitamin B9 intake is 52 mcg, or about 13% of the recommended intake. Broccoli can be eaten raw or cooked.

Pinto beans

Pinto beans includes beans which have a good taste for consumption, as well as including healthy snacks for the body. It is suitable consumed by pregnant women to stay healthy, especially for the growth and development of the fetus.

Sunflower seed

Sunflower seeds provide a lot of health benefits, it can not be separated from the important role of vitamin B9 content contained in these seeds. Sunflower seeds also contain vitamin E, which includes the essential nutrients for healthy skin and hair. These seeds are also good for adding energy quickly.

Asparagus

Asparagus including vegetables are low in calories and has become the ingredients of traditional medicine. The benefits of this vegetable is not in doubt. Consuming four asparagus spears intake of vitamin B9 may provide as much as 89 mcg, or about 22% of the daily value. Asparagus also provide minerals such as potassium, calcium, copper and iron.

yeast extract

Yeast extracts are often used in making bread, it can give you vitamin B9. Consuming it can prevent anemia, fatigue and many more.

turkey liver

Turkeys including meat that has a fairly high nutrients and good for the body. One piece of turkey high in vitamin B9 / folic acid are liver turkey is 691 mg for a size of 100 grams, including the content of which is more than the recommended value of folic acid are consumed every day.

Spearmint dry

Dried spearmint such as rosemary, basil, thyme leaves, mint leaves has a unique flavor, very good for your diet. Well, do you know of dried spearmint has many important vitamins and minerals for your body. To serve 1 tbsp provide content of approximately 10 mcg of vitamin B9, or 3% of the recommended. You can consume them in the form of tea.

Avocado

If you are afraid of insufficient intake of folic acid, avocado is one of the best fruit that can cope with it. Eating one avocado every day can help meet 41% of the daily recommended value for vitamin B9 / folic acid. Avocados are foods high in nutrients that also provides the body with antioxidants, vitamin C and potassium.

Dry roasted soy

Soy is a superfood that is packed with nutrients and minerals. Half a cup of dry roasted soybeans containing 44% of the recommended daily value of folic acid, helps in keeping the heart healthy and your cells. High levels of folic acid is also important in preventing depression and protect against cancer.

Arugula

Arugula like other dark green vegetables which have many nutrients include calcium, vitamin A, potassium, iron and zinc. Add arugula on your salad will give intake is 19 mcg of vitamin B9. To make the salad even better if you add fruits and vegetables that are high in folic acid, such as broccoli and avocado.

beans

Nuts, including almonds, peanuts, including peanut contains vitamin B9 is quite high. In addition, they also contain minerals such as protein, zinc, magnesium and copper.

Black beans

Furthermore, the food sources that contain vitamin B9 is a black peas. They also have many health benefits, especially to give instant energy. Consume one half cup of black beans can give you vitamin B9, 104 mcg, or give approximately 26% of the recommended daily value.

Banana

One half a banana contains about 6% of the recommended daily value of vitamin B9. Eat bananas can restore lost energy. The fruit is also a source of food that contains high levels of potassium, protein and fiber.

Tomato juice

If you want to get the benefits of vitamin B9 best option is to consume tomato juice. Presentation 6 ounces tomato provides 36 mcg of folic acid, or 9% of the recommended daily value. You may also add ingredients like honey to taste.

chili powder

Add half teaspoon of chili powder to taste into the food you must give it taste so good. Well, in this powder contains the best source of vitamin A, vitamin C, potassium, calcium and folic acid. For a dose of one teaspoon of chili powder will give you 2 mcg of folic acid.

Papaya

Papaya including food sources that contain vitamin B9. The fruit is easily digested by the gut and is good for digestive health. They not only contain vitamin B9, but also contains many minerals and vitamins such as vitamin A, vitamin C, calcium, and potassium.

Orange

Citrus fruits contain vitamin C is high enough. Well, it turns out they include good sources of vitamin B9 / folic acid, with about 29 mcg to the size of a small orange fruit.

Linseed

For add one tablespoon of flax seed provides health benefits that are good for your body. One tablespoon provides 3% of the recommended amount folic acid. Flax seeds are also a good source of fiber, vitamin E, and prevent cancer Lignans. Many nutritionists advised to consume between 1-2 tablespoons of flax seed a day. For 1 tablespoon of 7.8 mcg of folic acid, 48 calories.

 

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