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Folate is part of the water soluble B vitamin family.  It is also known as vitamin B9 and can be found in most green vegetables.  However, this vitamin is also abundant in other natural sources such as beans, fruits, and nuts. 

 

You need Folate in order to keep your body healthy.  It helps in the rapid division of cells, tissue repair, and normal synthesis of DNA.  This vitamin could also promote the healthy growth and development of fetus.  That is why pregnant women should eat a lot of vegetables and fruits.  So here are the top 10 foods that are rich in vitamin B9.

 

1.  Liver is probably one of your best sources of vitamin B9.  It contains as much as 691 micrograms of Folate per 100 grams serving.  It is also a versatile food because you can cook it in many different ways.  It can be served as a pate or cooked with onions and herbs. 

 

2.  Yeast extract is another best source of vitamin B9 folic acid.  A yeast extract spread is rich in B-complex vitamins such as riboflavin, thiamine, and B12.  It also has high Folate content which is approximately 1010 micrograms per 100 grams. 

 

3.  Green vegetables are very rich in vitamin B9.  The good thing about vegetables is that you can include them in almost all types of dishes.  Some of the best sources of B9 vitamin include broccoli, green turnips, asparagus, and spinach. 

 

4.  Dried herbs should always be included in your diet.  These herbs are packed with essential vitamins and minerals.  But they are particularly rich in vitamin B9 especially thyme, coriander, basil, bay leaf, and parsley.

 

5.  Soybeans are good sources of Folate.  It can provide you with as much as 205 micrograms of vitamin B9 per 100 grams serving.  Other beans with good folic acid content include pinto beans, mung, and garbanzo beans. 

 

6.  Whole wheat products can be fortified with folic acid.  Breakfast cereals, wheat bread, tortillas, and pasta are your excellent options. 

 

7.  Eggs contain good amount of folic acid.  The B9 vitamin is concentrated in the yolk.  An egg omelet in the morning could provide more than a fourth of your folic acid requirement.  Eggs are also good sources of essential macronutrients like protein. 

 

8.   Sunflower seeds are very rich in Folate.  100 grams of sunflower seeds can provide more than 238 micrograms of folic acid.  They are also rich in iron, copper, thiamine, and magnesium.  Sunflower seeds are best for snacks and they add more flavor to your vegetable salads. 

 

9.   Peanuts and other types of nuts are not only rich in zinc, vitamin E, and magnesium.  They are also your best sources of Folate.  Peanuts for example could provide as much as 145 micrograms of vitamin B9 per 100 grams.  Nuts are delicious snacks too and you can use them to make your vegetables salads more delicious. 

 

10.  Finally, you should never forget your fruits.  Fruits such as avocado, banana, and papayas are excellent sources of Folate.  A glass of orange juice everyday is also best to get your daily fill of Folate.