What is Vitamin B9 and Why is it Important?
Vitamin B9, also known as folic acid or folate, is a water-soluble vitamin that plays an important role in several bodily functions. It helps create DNA and other genetic material, supports cell division and growth, and aids in the production of red blood cells. In addition, adequate intake of Vitamin B9 during pregnancy can help prevent neural tube defects in unborn babies.
Top Vitamin B9 Foods You Should Add to Your Diet
Fortunately, there are many delicious foods that are rich in Vitamin B9. Leafy greens like spinach, kale, and collard greens are excellent sources, as are citrus fruits, beans, and fortified cereals. Other options include asparagus, broccoli, avocado, and nuts like almonds and peanuts.
How Much Vitamin B9 Do You Need and Who is at Risk of Deficiency?
The recommended daily intake of Vitamin B9 for adults is 400-600 micrograms, with pregnant women needing closer to 800 micrograms. However, certain individuals may be at higher risk of deficiency, including those with gastrointestinal disorders or who have had bariatric surgery. People who drink excessive amounts of alcohol or take medications that interfere with absorption may also need to supplement their intake.
Delicious Recipes to Incorporate More Vitamin B9 into Your Meals
If you’re looking for creative ways to add more Vitamin B9-rich foods to your diet, try one of these delicious recipes:
- Spinach and Feta Stuffed Chicken Breast: Pound a chicken breast thin, then stuff with sautéed spinach and crumbled feta cheese. Bake until cooked through and enjoy a flavorful meal that’s rich in Vitamin B9.
- Avocado and Egg Breakfast Salad: Top a bed of mixed greens with sliced avocado, a poached egg, and a sprinkle of chopped nuts for a satisfying breakfast that will keep you feeling full all morning.
- Lentil Soup: Cook lentils in vegetable broth with diced tomatoes, carrots, and onions for a hearty soup that’s loaded with fiber and Vitamin B9.
Final Thoughts: Make Sure You’re Getting Enough Vitamin B9
Ensuring you get enough Vitamin B9 is crucial for overall health. By incorporating more leafy greens, citrus fruits, beans, and other Vitamin B9-rich foods into your diet, you can help support healthy cell growth and division while reducing your risk of deficiencies and related health issues.
