Vitamin
Vitamin B9 (Folate)
Makes DNA and new cells, which is why needs jump in pregnancy. Works with B12 to form red blood cells and manage homocysteine.
Women: 400 µg DFE/dayMen: 400 µg DFE/day
600 µg in pregnancy
Best food sources
Fruit
- Avocado
- Orange
- Papaya
- Mango
- Pomegranate
Vegetables
- Spinach
- Asparagus
- Broccoli
- Brussels sprouts
- Romaine lettuce
- Beetroot
Other plant foods
- Lentils
- Chickpeas
- Beans
- Edamame
- Leafy greens
- Fortified breads and cereals
- Nutritional yeast
Animal foods
- Liver
- Eggs (modest)
How much is in a serving
- 1 cup cooked lentils: about 360 µg
- 1 cup cooked edamame: about 480 µg
- 1 cup raw spinach: about 60 µg
- 1/2 avocado: about 80 µg
Deficiency signs
Tiredness, mouth ulcers and a form of anaemia with large red cells. Low folate before and early in pregnancy raises the risk of neural tube defects, which is why supplementation is advised when planning a pregnancy.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- High folate intake can mask a B12 deficiency, so both should be checked together.
- Lost in boiling; steam greens lightly.
- Alcohol and some drugs, including methotrexate, reduce folate status.
Meal ideas
- Lentil and spinach dal
- Edamame and avocado salad
- Chickpea and asparagus stir-fry
- Black bean tacos with romaine
Planner meals richest in Vitamin B9
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Lentil and spinach bowl with lemon tahini538 µg · 134%
- Lentil taco bowl473 µg · 118%
- Baked cod on lentils with lemon451 µg · 113%
- Three-bean chili with cornbread-style tortilla449 µg · 112%
- Black bean and avocado salad448 µg · 112%
- Roasted chickpea and vegetable bowl447 µg · 112%