Top 5 foods that contain vitamin B9

1. Brewer’s yeast: a source of vitamin B9 with many benefits

Among foods and dietary supplements, yeast is a an excellent source of vitamin B9. With 697 µg of folic acid per 100 g, it is a key ally in staying healthy.

Take brewer’s yeast to prevent folate deficiency

Brewer’s yeast is actually a microscopic fungus. This product is traditionally used for beer production. It is rich in vitamin B9 and also contains protein and other B vitamins. Yeast supplements will also help to enrich the diet with fiber and minerals.

How can I add this vitamin B product to my diet?

Yeast in powder or flake form is easily mixed into food. You canadd to your salads or yogurts. One to two tablespoons per day is enough to meet the requirement of folic acid. Whether it’s a pill or a dietary supplement, always stick to the dosage listed on the package.

2. Liver and meat: intake of vitamin B9 and iron

Byproducts have a high in folate. This claim is especially true for calf’s liver, which contains 592 µg of vitamin B9 per 100 g. Also interesting is its contribution to vitamin B12 and minerals such as iron. Meat is also a food that is part of a balanced diet. But consider limit your intake. A excessive consumption of red meat Inserm (National Institute of Health and Medical Research) would be associated with the occurrence of certain cancers.

3. Leafy vegetables: best sources of vitamin B9

There are vegetables for vegans reference foods take vitamin B9. Essential to a balanced diet, these products are truly an inexhaustible source of benefits.

Water cuts

One of the foods rich in vitamin B9 is watercress. 100 g of this product contains 57.2 µg of folic acid. Eating it regularly will provide many benefits. You also have toother health benefits. This vegetable also contains a number of A, B, K group vitamins and minerals.


Spinach is one of the the best plant sources of vitamin B9. They contain 207 µg of folic acid raw and 125 µg when cooked. This food is also an excellent source of vitamin K and minerals such as calcium, magnesium and potassium. By eating these vegetables, you can take care of your bone health.

Brussels sprouts

Brussels sprouts are not a favorite food of children. But eating regularly will help them limit the risk of shortages in folic acid. These products contain 113 µg of vitamin B9. Brussels sprouts are also very high in vitamin C and thus contribute to the proper functioning of the immune system.

4. Fruits: essential foods for nutrition

Among the many health benefits of fruits is also the intake of vitamin B9. Certain foods, such as strawberries, melons, lychees, and kiwis, are particularly abundant. Fruits also have the advantage of being in them vitamin C level insignificant. In fact, since these products are usually eaten raw, the vitamin C is not damaged in the process.

5. Legumes: An essential food for vegans

Vegan reference foods due to their protein content, legumes are also great for maintaining adequate levels of folic acid. Among them we find chickpeas, lentils, peas or even white beans. Chickpeas are the best, with 84 µg of vitamin B9.

In order for rmeet recommended needs According to ANSES (National Agency for Environmental and Occupational Food Safety), adult women should have 490 µg of vitamin B9 and men – 580 µg. The foods listed in this article are not the only sources of folic acid. Feel free to consult with Ciqua tablewhich is a reference tool for knowing the nutritional composition of foods.

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