Why Folate (Vitamin B9) is Important for Energy & Vitality
Essential for Energy & Vitality
Folate (Vitamin B9) plays a critical role in supporting Energy & Vitality through its effects on metabolism, energy production, and cellular function.
Key Benefits
Prevents birth defects during pregnancy
Additional Support
Supports red blood cell formation
Daily Target for Energy & Vitality
400 µg per day
Adjusted based on Energy & Vitality goals
Best Folate (Vitamin B9)-Rich Foods for Energy & Vitality
These foods provide the most Folate (Vitamin B9) while supporting your Energy & Vitality goals:
| Rank | Food | Folate (Vitamin B9) per 100g | % Daily Value | Energy & Vitality Score |
|---|---|---|---|---|
| 0 | Edamame (Young Soybeans) | 482.0 | 121% | |
| 1 | Mung Beans | 321.0 | 80% | |
| 2 | Beef Liver | 290.0 | 73% | |
| 3 | Chickpeas (Garbanzo Beans) | 282.0 | 71% | |
| 4 | Asparagus (Cooked) | 268.0 | 67% | |
| 5 | Black Beans (Cooked) | 256.0 | 64% | |
| 6 | Nutritional Yeast Flakes | 240.0 | 60% | |
| 7 | Spinach | 194.0 | 49% | |
| 8 | Lentils | 181.0 | 45% | |
| 9 | Artichokes (Globe) | 107.0 | 27% | |
| 10 | Beets (Beetroot) | 109.0 | 27% | |
| 11 | Avocado | 81.0 | 20% | |
| 12 | Mango (Fresh) | 71.0 | 18% | |
| 13 | Pomegranate | 66.6 | 17% | |
| 14 | Red Bell Peppers | 69.0 | 17% |
How Much Folate (Vitamin B9) Do You Need?
General Population
400 µg (Men)
400 µg (Women)
Sample Daily Meal Plan
Here's how to reach your Folate (Vitamin B9) target naturally:
Breakfast
- Edamame (Young Soybeans) - 100g (482.0 )
Total: 482
Lunch
- Mung Beans - 100g (321.0 )
Total: 321
Dinner
- Beef Liver - 100g (290.0 )
Total: 290
Snack
- Chickpeas (Garbanzo Beans) - 50g (141.0 )
Total: 141
Daily Total: 1234 µg (309% of target)
✓ Signs of Adequate Folate (Vitamin B9)
- Improved Energy & Vitality performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Folate (Vitamin B9) Deficiency
- Fatigue and weakness
- Pale skin (anemia)
- Shortness of breath
- Irritability
- Mouth sores and swollen tongue
- Poor growth in children
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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