Which foods is vitamin B9 (folate) rich?

What Are The Benefits Of Vitamin B9 (Folate)?

Vitamin B9, also known as folate or folic acid, is an essential nutrient that plays a crucial role in cell growth, DNA synthesis, and red blood cell formation. It's particularly important during pregnancy, but everyone can benefit from ensuring they get enough of this vital vitamin.

  • DNA synthesis and repair: it's crucial for cell division and growth.
  • Red blood cell formation: it helps prevent anemia.
  • Neural tube development: it's especially important during pregnancy to prevent neural tube defects in babies.
  • Brain health: it supports cognitive function.
  • Homocysteine regulation: it helps regulate homocysteine levels, which are linked to heart health.

NIH (National Institutes of Health) recommends the daily amount of vitamin B9, or folate, is expressed in Dietary Folate Equivalents (DFE), and it varies across different life stages:

  • Children 4-8 years: 200 mcg DFE
  • Children 9-13 years: 300 mcg DFE
  • Teens and Adults: 400 mcg DFE
  • Pregnant women: 600 mcg DFE
  • Breastfeeding women: 500 mcg DFE

The measure of mcg DFE is used because your body absorbs more folic acid from fortified foods and dietary supplements than folate found naturally in foods. Compared to folate found naturally in foods, you actually need less folic acid to get recommended amounts. DFE Calculation:

  • 1 mcg DFE = 1 mcg food folate
  • 1 mcg DFE = 0.6 mcg folic acid from fortified foods or dietary supplements consumed with foods
  • 1 mcg DFE = 0.5 mcg folic acid from dietary supplements taken on an empty stomach

For example, a food label might read "667 mcg DFE (400 mcg folic acid)," indicating that 400 mcg of the total folate is from folic acid. This 400 mcg of folic acid is then divided by 0.6 to approximate 667 mcg DFE.

Important note: while folate is essential to support cell growth, DNA synthesis, and prevent neural tube defects during pregnancy, ensuring optimal health for both individuals and developing babies, it's important to be mindful of excessive consumption, especially from supplements. High doses can mask a vitamin B12 deficiency, potentially leading to delayed diagnosis and neurological damage if the B12 deficiency goes untreated.

Where Can You Find Vitamin B9 (Folate) ?

Folate is found in a variety of foods, making it easy to incorporate into your diet. According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:

Animal Food, Best Sources

  • Fish, roe: 80 mcg DFE (folate)
  • 1 duck egg (70g): 56 mcg DFE (folate)
  • 1 turkey egg (79g): 56 mcg DFE (folate)
  • Crab: 44 mcg DFE (folate)
  • Blue mussel: 42 mcg DFE (folate)
  • 1 chicken egg, jumbo (63g): 29.6 mcg DFE (folate)
  • 1 chicken egg, extra large (56g): 26.3 mcg DFE (folate)
  • Fish, Atlantic salmon: 25 mcg DFE (folate)
  • Fish, tilapia: 24 mcg DFE (folate)
  • 1 chicken egg, large (50g): 23.5 mcg DFE (folate)
  • 1 chicken egg, medium (44g): 20.7 mcg DFE (folate)
  • Shrimp: 19 mcg DFE (folate)
  • 1 chicken egg, small (38g): 17.9 mcg DFE (folate)
  • Octopus: 16 mcg DFE (folate)
  • Cuttlefish: 16 mcg DFE (folate)
  • Scallop: 16 mcg DFE (folate)
  • Fish, milkfish: 16 mcg DFE (folate)
  • Fish, carp: 15 mcg DFE (folate)
  • Fish, sablefish: 15 mcg DFE (folate)
  • Fish, croaker: 15 mcg DFE (folate)
  • Fish, pompano: 15 mcg DFE (folate)
  • Fish, american shad: 15 mcg DFE (folate)
  • Fish, sturgeon: 15 mcg DFE (folate)
  • Fish, whitefish: 15 mcg DFE (folate)
  • Fish, bass: 15 mcg DFE (folate)
  • Eel: 15 mcg DFE (folate)
  • Duck: 13 mcg DFE (folate)
  • Fish, coho salmon: 13 mcg DFE (folate)
  • Fish, chum salmon: 13 mcg DFE (folate)
  • Fish, whiting: 13 mcg DFE (folate)
  • Fish, haddock: 12 mcg DFE (folate)
  • Fish, halibut: 12 mcg DFE (folate)
  • Fish, herring: 10 mcg DFE (folate)
  • Fish, catfish: 10 mcg DFE (folate)

Plant-Based Food, Best Sources

  • Yardlong bean: 658 mcg DFE (folate)
  • Cowpea: 633 mcg DFE (folate)
  • Lentil: 479 mcg DFE (folate)
  • Pink bean: 463 mcg DFE (folate)
  • Pigeon pea: 456 mcg DFE (folate)
  • Black bean: 444 mcg DFE (folate)
  • Broadbean (fava bean): 423 mcg DFE (folate)
  • Kidney bean: 394 mcg DFE (folate)
  • French bean: 399 mcg DFE (folate)
  • White bean: 388 mcg DFE (folate)
  • Soybean: 375 mcg DFE (folate)
  • Navy bean: 364 mcg DFE (folate)
  • Lupin: 355 mcg DFE (folate)
  • Peanut: 240 mcg DFE (folate)
  • Yeast extract spread: 353 mcg DFE (folate) per teaspoon
  • Spinach: 194 mcg DFE (folate)
  • Asparagus: 182 mcg DFE (folate)
  • Soy milk, 1 quart (976g): 175.7 mcg DFE (folate)
  • Arugula, baby: 149 mcg DFE (folate)
  • Collard greens: 129 mcg DFE (folate)
  • Chicory greens: 110 mcg DFE (folate)
  • Beets: 109 mcg DFE (folate)
  • Sesame butter: 108 mcg DFE (folate)
  • Chives: 105 mcg DFE (folate)
  • Peanut butter: 97.3 mcg DFE (folate)
  • Chayote: 93 mcg DFE (folate)
  • Avocado: 81 mcg DFE (folate)
  • Savoy cabbage: 80 mcg DFE (folate)
  • Napa cabbage, chinese (pe-tsai): 79 mcg DFE (folate)
  • Bok choy, chinese (pak-choi): 66 mcg DFE (folate)
  • Broccoli: 65 mcg DFE (folate)
  • Green pea: 65 mcg DFE (folate)
  • Mushroom, oyster: 63.1 mcg DFE (folate)
  • Kale: 62 mcg DFE (folate)
  • Cauliflower: 57 mcg DFE (folate)
  • Lettuce, cos or romaine: 50 mcg DFE (folate)
  • Guava: 49 mcg DFE (folate)
  • Red bell pepper: 47.3 mcg DFE (folate)
  • Winged bean: 45 mcg DFE (folate)
  • Soy milk, 1 cup (244g): 43.7 mcg DFE (folate)
  • Carrot, baby: 43.6 mcg DFE (folate)
  • Cabbage: 43 mcg DFE (folate)
  • Mango: 43 mcg DFE (folate)
  • Almond butter: 42.5 mcg DFE (folate)
  • Corn: 42 mcg DFE (folate)
  • Yellow bell pepper: 41.6 mcg DFE (folate)
  • Pomegranate: 38 mcg DFE (folate)
  • Carrot, mature: 37.1 mcg DFE (folate)
  • Papaya: 37 mcg DFE (folate)
  • Celery: 36 mcg DFE (folate)
  • Durian: 36 mcg DFE (folate)
  • Almond, dry roasted with salt added: 35 mcg DFE (folate)
  • Mushroom, shiitake: 32.1 mcg DFE (folate)
  • Kiwifruit, yellow: 31 mcg DFE (folate)
  • Orange: 30 mcg DFE (folate)
  • Mushroom, lion's mane: 29.6 mcg DFE (folate)
  • Tofu: 29 mcg DFE (folate)
  • Blackberry: 25 mcg DFE (folate)
  • Clementine: 24 mcg DFE (folate)
  • Jackfruit: 24 mcg DFE (folate)
  • Kiwifruit, green: 24 mcg DFE (folate)
  • Strawberry: 24 mcg DFE (folate)
  • Feijoa: 23 mcg DFE (folate)
  • Green bell pepper: 22.2 mcg DFE (folate)
  • Eggplant: 22 mcg DFE (folate)
  • Raspberry: 21 mcg DFE (folate)
  • Banana: 20 mcg DFE (folate)
  • Honeydew: 19 mcg DFE (folate)
  • Pineapple: 18 mcg DFE (folate)
  • Red cabbage: 18 mcg DFE (folate)
  • Kumquat: 17 mcg DFE (folate)
  • Cantaloupe: 14 mcg DFE (folate)
  • Lychee: 14 mcg DFE (folate)
  • Mammy-apple (mamey): 14 mcg DFE (folate)
  • Soursop: 14 mcg DFE (folate)
  • Tamarind: 14 mcg DFE (folate)
  • Carambola (starfruit): 12 mcg DFE (folate)
  • Lemon: 11 mcg DFE (folate)
  • Grape tomato: 10 mcg DFE (folate)
  • Grapefruit: 10 mcg DFE (folate)

Diary Food, Best Sources

  • Cheese, brie: 65 mcg DFE (folate)
  • Cheese, camembert: 62 mcg DFE (folate)
  • Cheese, limburger: 58 mcg DFE (folate)
  • Cheese, roquefort: 49 mcg DFE (folate)
  • Milk, 1 quart (976g): 48.8 mcg DFE (folate)
  • Whole milk, 1 quart (976g): 48.8 mcg DFE (folate)
  • Cheese, blue: 36 mcg DFE (folate)
  • Cheese, feta: 32 mcg DFE (folate)
  • Cheese, cheddar: 21 mcg DFE (folate)
  • Cheese, gouda: 21 mcg DFE (folate)
  • Cheese, brick: 20 mcg DFE (folate)
  • Milk, 1 cup (244g): 12.2 mcg DFE (folate)
  • Whole milk, 1 cup (244g): 12.2 mcg DFE (folate)
  • Yogurt: 7 mcg DFE (folate)
  • Greek yogurt: 5 mcg DFE (folate)
SEADOC Team

SEADOC Team

support@seadoc.co