Foods rich in vitamin B9: list, benefits, fruits

Vitamin B9 or folic acid is a vitamin that plays an essential role in our body. It is especially important before a pregnancy project and during pregnancy. Discover which foods provide the most B9 vitamins with Valérie Duclos-Lelieur, naturopath.

What are the benefits of a vitamin B9 rich diet?

vitamin B9 or folic acid or folic acid intervenes in the Amino acid metabolism and protein synthesis. It also allows for the formation of DNA. “A good intake of vitamin B9 ensures a good renewal of body cells, especially those that regenerate more frequently: white blood cells, red blood cells, gut, liver, and skin cells” tells us Valérie Duclos-Lelieur, naturopath. “Vitamin B9 plays a role in the production of cells, so it is also important for a good growth in children and adolescents, as well as in pregnant women for the growth of the fetus‘ she adds. A diet rich in vitamin B9 is too Guarantee for good neural connections. Vitamin B9 is essential for to prevent certain congenital malformations of the embryo, especially spina bifida: abnormalities of the neural tube, outline of the baby’s future spinal cord (anomaly of closure of the neural tube or AFTN). “A diet rich in vitamin B9 allows this vitamin to play its full role in our body.‘ the healer concludes.

Which foods are rich in vitamin B9?

Nutritional yeast has a very high content of vitamin B9. : 500 µg (micrograms) for 100 g, but we consume little. Other foods with the highest vitamin B9 content are/

  • that boiled chicken liver with a vitamin B9 content of 1440 µg per 100g
  • that dark green leafy vegetables hence the name folic acid (raw spinach with a content of 200 µg vitamin B9 per 100g, raw broccoli with 153 µg per 100g, Roquette with 100 µg per 100g, lettuce 140 µg, chicory or coleslaw 130 µg per 100g, Brussels sprouts 110 µg per 100g, kale 100 µg per 100g). “
  • Boiled egg yolk With 170 µg per 100g (approx. 5 egg yolks) it also contains a good amount of vitamin B9, e.g dried mushrooms with 160 µg per 100g, cooked asparagus (140ug per 100g), lLegumes such as lentils (cooked: 180 µg per 100g), spider crab (cooked: 95 µg per 100g), raw beetroot (100 µg per 100 g), the radishes (95 µg per 100 g), the artichoke (90 µg per 100 g) and sweet potato (90 µg per 100 g)” informs Valérie Duclos-Lelieur.

Which fruits are rich in vitamin B9?

Two fruits have a particularly interesting contribution to vitamin B9: Strawberry and passion fruit‘ says the healer. Strawberry and passion fruit have a vitamin B9 content of 100 µg per 100g. The mango (70 µg per 100 g), the melon (58.9 µg per 100 g), the raspberry (38.1 µg per 100 g), lychee (28.3 µg per 100 g), the clementine (27.6), orange (25.9 µg per 100 g) and blackberry (17 µg per 100 g) are among the richest fruits in vitamin B9.

Where can you find vitamin B9 if you are vegan?

Vegans are not at high risk of having a vitamin B9 deficiency. You have more than enough to have an adequate supply Diet rich in green vegetables and possibly superfoods very high in vitamin B9, such as nutritional yeast (700 µg vitamin B9 per 100 g) and to a lesser extent Wheat Germ and Spirulinarecommends the naturopath. A tablespoon pollen (10 g) provides 99 mcg of vitamin B9. The naturopath also recommends chestnut flour (200 µg vitamin B9 per 100 g).

What is the recommended daily dose of vitamin B9?

Folate supplementation is recommended as soon as pregnancy is desired

The nutritional information for vitamin B9 is 330 μg per day in adults, 440 μg/d in women in the periconceptional phase (eight weeks before and eight weeks after conception) and 600 mcg for pregnant women. In France, folate supplementation is recommended by the PNNS from the moment pregnancy is desired.

Thanks to Valérie Duclos-Lelieur, Naturopath graduated from CENATHO and author of the book Cuisine du sportif, cuisine de la vitalité, Editions Terre vivant, 2020

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