Health Benefits of Folate (Vitamin B9)
Prevents birth defects during pregnancy
Supports red blood cell formation
Essential for DNA synthesis and repair
May reduce depression symptoms
Supports heart health
May reduce cancer risk
Best Food Sources of Folate (Vitamin B9)
Get your daily Folate (Vitamin B9) from these nutrient-dense whole foods:
| Food | Folate (Vitamin B9) Content | % Daily Value |
|---|---|---|
| lentils | 358 µg per cup cooked | 90% DV |
| spinach | 263 µg per cup cooked | 66% DV |
| asparagus | 268 µg per cup cooked | 67% DV |
| avocado | 163 µg per avocado | 41% DV |
| broccoli | 168 µg per cup cooked | 42% DV |
Signs of Folate (Vitamin B9) Deficiency
Watch for these symptoms that may indicate low Folate (Vitamin B9) levels:
Fatigue and weakness
Pale skin (anemia)
Shortness of breath
Irritability
Mouth sores and swollen tongue
Poor growth in children
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Folate (Vitamin B9) Absorption
✓ Absorption Enhancers
Combine Folate (Vitamin B9)-rich foods with:
- Vitamin C
- Vitamin B12
✗ Absorption Inhibitors
Avoid consuming these with Folate (Vitamin B9):
- Alcohol
- Certain medications
- Cooking (heat-sensitive)
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 400 µg |
| Adult Women | 400 µg |
| Pregnancy | 600 µg |
Daily recommended intake (DFE)
Track Your Folate (Vitamin B9) Intake
Monitor your daily Folate (Vitamin B9) consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
