Vitalizing Vitamin B9 Foods to Boost Your Alertness in 2022

Folate or vitamin B9 is a water-soluble vitamin critical for many body functions and metabolic processes. This vitamin is essential for preventing many diseases such as stroke, cancer, folate deficiency anemia, and neural tube defects in newborns. 

Folate deficiency can impair development and lead to life-threatening conditions, especially in fetuses. Therefore, it’s crucial to maintain adequate vitamin B9 intake.

Luckily, meeting your recommended dietary allowance of this vitamin shouldn’t be much of a challenge since it’s widely present in many naturally occurring vitamin B9 foods and supplements.

This article aims to provide you with everything you need to know about folate, covering all the essential details from the most significant folate foods to their functions and potential side effects.

Folate Discovery

Lucy Wills was the first to identify vitamin B9 and major folic acid benefits in 1931. She did so by discovering that this nutrient could prevent anemia during pregnancy. Namely, her research proved that anemia could be reversed using brewer’s yeast, one of the rich folate sources.

It was only later, in the late thirties, that folate was finally isolated from brewer’s yeast. The extraction and crystal form isolation ensued a decade later. Mitchell and others first extracted it in 1941 and, shortly after this, Bob Stoksad isolated its pure crystal form (folic acid) in 1943.

Folate vs. Folic Acid

Though the terms folate and folic acid are used interchangeably to denote vitamin B9 forms, there’s a slight difference between the two. 

Folate is a natural vitamin B9 form occurring in vitamin B9 foods. On the other hand, folic acid is the synthetic form, mainly found in supplements and fortified foods.

Folic Acid Functions

All B vitamins help the body perform particular functions. These include converting carbohydrates into glucose, breaking down fats and proteins to produce energy, maintaining the health of organs like the liver, skin, eyes, and hair, and strengthening the nervous system. 

In addition to this, the use of folic acid in pregnancy is of great importance for fetal development. Namely, folic acid is especially effective in preventing congenital disabilities such as spina bifida and anencephaly. This is why CDC recommends taking 400 mg of folic acid a day to all women of reproductive age. 

Other folic acid benefits include producing new body cells—including skin, hair, and nail cells. Folic acid also helps with the production of the body’s genetic material, DNA and RNA. Moreover, creating new red blood cells and enabling the body to absorb iron better is another valuable vitamin B9 function. 

Additionally, folate plays a role in maintaining homocysteine levels in the blood, potentially reducing the risk of heart disease.

Lastly, folic acid can reduce the side effects of some drugs such as methotrexate, used for treating rheumatoid arthritis, cancer, or psoriasis.

The Most Important Folate Foods

Many foods provide the recommended daily dose of vitamin B9 in a single serving. Here are the detailed descriptions of 29 essential food sources of vitamin B9, along with the amount of folate each provides.

Cranberry Beans

Cranberry beans, otherwise known as speckled sugar beans or Roman beans, are a common ingredient of Italian and Colombian cuisine and are often found in chili, soups, pasta, and salads. 

This legume is high in several nutrients such as iron, magnesium, phosphorus, potassium, and vitamin B9. Namely, a cup of boiled cranberry beans provides 366 mcg (92% DV) of folate, making it one of the best folic acid foods.

Lentils

Lentils are legumes that grow in pods and come in red, brown, green, and black varieties. They’re also one of the best sources of folate. Namely, they’re so rich in vitamin B9 that only one cup of boiled lentils gives you 358 mcg (90% DV) of folate.

Not only are lentils affordable and easy to prepare, but they’re also stacked with other nutrients like protein, vitamins, and fiber in particular. This makes them an excellent ally in reducing the risk of cardiovascular diseases. 

Black-Eyed Peas

Black-eyed peas (also referred to as cowpeas, goat peas, or black-eyed beans) also provide numerous folic acid benefits. Namely, only one cup of boiled black-eyed beans provides 356 mcg (89% DV) of vitamin B9.

Additionally, the protein and fiber content in this legume is high, making it a great source of energy.

Mung Beans

This Indian native legume cultivated since ancient times is an excellent source of nutrients. Not only are mung beans high in nutrients such as essential amino acids, carbs, and manganese, but they’re also believed to have various medicinal properties.

Being one of the foods high in folic acid, boiled mung beans provide about 321 mcg (80% DV) in just one cup. On the other hand, sprouted mung beans offer much lower folate content (63.4 mcg (16% DV) of folate per cup. They also contain fewer calories and a higher content of antioxidants and free amino acids.

Mungo Beans

Although similar in name to mung beans, they’re not the same. Mungo beans are praised by nutritionists and ayurvedic experts for offering exceptional nutritional and health benefits. Additionally, they’re a good source of potassium, magnesium, fiber, vitamin B6, and folate. 

A single cup of boiled mungo beans guarantees you 169 mcg (42% DV), ranking this legume relatively high on the list of dietary sources of folate.

Additionally, the high magnesium content makes mungo beans an essential food for women prone to the lack of this vital mineral.

Pinto Beans

Pinto beans also belong to the category of foods high in folate. Namely, just one cup of boiled pinto beans provides up to 294 mcg (74% DV) of vitamin B9.

These legumes are also high in fiber that helps reduce cholesterol and regulate blood sugar, which makes them an excellent choice for individuals with diabetes, insulin resistance, and hypoglycemia. 

Additionally, they’re high in various nutrients such as molybdenum, vitamins B1 and B6, copper, phosphorus, iron, manganese, potassium, magnesium, etc. 

Chickpeas

Chickpeas (also known as garbanzo beans, Egyptian peas, Bengal gram, etc.) can also serve as good food sources of folate, as they provide 282 mcg (71% DV) of folate per cup when boiled. 

These legumes commonly found in hummus are also rich in other essential nutrients. Besides being one of the best foods with folic acid, they’re high in protein, fiber, calcium, iron, and other minerals.

Due to the high protein and dietary fiber content, chickpeas can be of tremendous help with weight loss. 

Adzuki Beans

These legumes are overall one of the most popular Asian foods high in folate. One cup of boiled adzuki beans provides 278 mcg (70% DV) of folate. 

Besides being one of the best folic acid sources, these beans are an excellent source of protein, magnesium, phosphorus, calcium, and iron. They’re also high in dietary fibers, providing a whopping 89% of the recommended daily value per cup. 

Black Beans

Black beans, like other legumes, are known for their high protein and fiber content and for being excellent folate sources. Only one cup of boiled black beans can provide 256 mcg (64% DV) of folate. 

Besides being one of the most important protein-, fiber-, and folate-rich foods, these legumes also provide vital vitamins and minerals like iron, phosphorus, calcium, copper, zinc, manganese, and magnesium. 

All these nutrients make it ideal for building and maintaining the skeletal system, as well as strengthening the bones and joints.

Navy Beans

Navy beans, prevalent in South and Central America, are also one of the best sources of folate, providing 255 mcg (64% DV) of the vitamin per cup. 

Besides being one of the top folic acid sources, they’re an effective tool for blood sugar and cholesterol regulation due to their high fiber content.

When combined with brown rice, navy beans provide high-quality protein. Additionally, they are an excellent source of minerals and vitamins such as manganese, vitamin B1, iron, magnesium, copper, and phosphorus.

Catjang

Catjang is a subspecies of cowpea originating in Africa. This vegetable is primarily grown as fodder in the US, despite being a food crop in other parts of the world. 

As one of the high-folate foods, boiled catjang provides 243 mcg (61% DV) of folate per cup.

Kidney Beans

Kidney beans are red-colored legumes, particularly popular in the Caribbean and South and Central America.

They’re high in protein and provide an abundance of vitamins and minerals such as folate and iron. As one of the folic-acid-rich foods, they provide 230 mcg (58% DV) of vitamin B9 from just one cup when boiled.

Fava Beans

Fava beans are a springtime food crop popular all around the world. They’re one of the oldest sources of folate, cultivated as far back as 6000 BCE.

These beans can be consumed raw or cooked, and their form affects the folate content. 

Ranking relatively high among folate food sources, raw fava beans can provide 186 mcg (47% DV) of vitamin B9 per cup. On the other hand, boiled fava beans offer slightly lower vitamin B9 levels—one cup accounts for 177 mcg (44% DV) of folate.

Additionally, fava beans are high in protein and fiber. They’re also an excellent source of B vitamins and minerals like magnesium, phosphorus, and iron. 

Great Northern Beans

These nutty-flavored beans that could quickly increase your folate levels make for an excellent addition to soups, stews, ragouts, and salads. One cup of these beans offers 181 mcg (45% DV) of folate, ranking it fairly high among foods with vitamin b9.

Like all legumes, great northern beans are high in plant-based protein, offering 15 g per cup. This makes it a good meat substitute for vegetarians.

Lastly, this vitamin B9 food also packs 12 g of fiber per cup to help lower blood sugar. 

Black Turtle Beans

These cholesterol-free, low-fat beans are a staple in Latin American, Caribbean, and Mexican cuisine and are often found in delicious meals such as refried beans and black turtle beans soup.  

Apart from being high in fiber, iron, protein, and various vitamins, these legumes are also good sources of folate since one cup of boiled black turtle beans provides 159 mcg (40% DV) of vitamin B9.

Pea Sprouts

Pea sprouts are a favorite ingredient in various Chinese meals. They’re the young seedlings of the pea plant (not to be confused with pea shoots obtained from the growing tips of adult pea plants). 

One cup of raw pea sprout provides 173 mcg (43% DV) of folate, ranking them among the best vitamin B9 foods. 

Additionally, they’re a high-antioxidant food that also contains carotene, which makes it effective against cancer and free radical damage. They also help decrease blood sugar levels, thereby reducing the risk of diabetes.

Edamame

Edamame, a young soybean, is a popular vegetable providing many health benefits. This bean is gluten-free, has no cholesterol, and is low in calories. 

It’s also an excellent source of protein, various minerals, and one of the best foods high in folate. Namely, one cup of edamame provides 482 mcg (121% DV) of vitamin B9.

Additionally, studies suggest a correlation between eating soy and reducing the risk of life-threatening health issues such as cardiovascular diseases and prostate cancer. 

Arrowroot

Arrowroot is probably the best source of folate among tubers, as one cup of sliced raw arrowroot provides 406 mcg (102% DV) of vitamin B9. On the other hand, arrowroot powder, the most frequently consumed form, offers only 8,96 mcg of folate per cup. 

Additionally, this vitamin B9 food is relatively high in protein. There’s 5 g of protein in a single cup of sliced raw arrowroot—more than twice the protein content of yam. Furthermore, this tuber is also rich in phosphorus, iron, and potassium.

What’s more, arrowroot acts like fiber in the stomach, providing a prolonged feeling of fullness, therefore allowing it to help with weight loss. 

Asparagus

Asparagus is a nutrient-rich vegetable full of antioxidants, potassium, and fiber that help support the heart and skeletal system. Another essential nutrient present in asparagus is folate.

Namely, half a cup of boiled asparagus offers 134 mcg (34% DV) of folate. Raw asparagus, on the other hand, provides 69.7 mcg of vitamin B9 per cup.

Spinach

Spinach is a highly nutritious, easy-to-digest vegetable that can be eaten raw or cooked. Its vitamin and mineral content is much higher than that of other vegetables, so it’s no surprise Arabs regard it as the queen of vegetables.

Boiled spinach provides 263 mcg (66% DV) of vitamin B9 per cup, ranking high among the best folate-containing foods. Raw spinach, on the other hand, provides much lower folate content—only 58.2 mcg per cup.  

Surprisingly, unlike its leafy vegetable counterparts, this folate-rich food features high water content and low amounts of carbohydrates, proteins, and lipids. 

Finally, although this vitamin B9 food is highly nutritious (being high in calcium, magnesium, iron, potassium, vitamins A, C, and B9), its high oxalic acid content can interfere with the absorption of minerals like calcium, potassium, and sodium.

Mustard Spinach

Mustard spinach is neither mustard nor spinach. It’s a highly nutritious cruciferous plant commonly found in Asia that can be eaten raw in salads or cooked.

This vegetable is a pretty good source of calcium, iron, as well as vitamins A and C. Furthermore, being one of the best foods with vitamin B9, it offers a hefty amount of folate. 

Only one cup of raw chopped mustard spinach offers 238 mcg (60% DV) of vitamin B9. On the other hand, boiled mustard spinach provides a significantly lower vitamin B9 content—131 mcg (33% DV) of folate per cup.

Artichoke

Artichokes are not-yet-bloomed thistle flower buds and common ingredients of European cuisine. Besides being very nutritious, they’re also some of the most challenging vegetables to prepare. However, the high nutrient content makes it worth the trouble.

Ranking relatively high on the folate foods list, boiled artichokes provide 200 mcg (50% DV) of vitamin B9 per cup. Furthermore, this low-calorie vegetable is a mighty source of vitamin C, B9, fiber, and magnesium.

What’s more, studies show that artichokes have more antioxidants than any other vegetable, giving them admirable anti-inflammatory properties.

Turnip Greens

Boiled turnip greens provide 170 mcg (42% DV) of folate per cup, ranking them relatively high among the best vitamin B9 foods. 

Turnip greens are also rich sources of other nutrients such as vitamins K, A, B, and C, manganese, copper, calcium, etc. This makes them excellent for maintaining bone metabolism, normal blood circulation, vascular health, and vision improvement. 

What’s more, they’re incredibly beneficial when it comes to detoxification and lowering the risk of certain types of cancer. 

Broccoli

Like turnip greens, this cruciferous vitamin B9 food is a neat nutritional package. It’s stacked with vitamins B9, K, C, iron, fiber, potassium, and several other nutrients. 

Broccoli can be cooked or eaten raw, but it brings more nutritional benefits when steamed gently. A cup of raw chopped broccoli amounts to 57.3 mcg (14% DV), making it a modest source of folate. Boiling it increases the vitamin B9 value significantly, and therefore one cup of chopped boiled broccoli provides 168.5 mcg (42% DV) of folate.

Beef Liver

Aside from being a well-known source of iron and copper, beef liver is also a good food source for folate. A 3 oz serving of braised beef liver offers 215 mcg (about 54% DV) of vitamin B9.

Additionally, this beef byproduct boasts a rich list of other nutrients such as magnesium, phosphorus, sodium, protein, vitamins A and C, etc.

Although beef liver is very nutritious, you should eat it in moderation. This is because excessive consumption of this vitamin B9 food may lead to heightened cholesterol levels and vitamin A or copper toxicity.

Lamb Liver

Pan-fried lamb liver is also one of the rich animal-based sources of folate, with 3 oz providing a whopping 340 mcg (85% DV) of folate.

Its nutrient list goes on to include potassium, phosphorus, sodium, iron, calcium, copper, and zinc. It’s also rich in many vitamins, including vitamin A, vitamin C, niacin, thiamine, riboflavin, etc.

Although lamb liver’s nutrient profile is similar to that of beef liver, this lamb byproduct offers a higher cholesterol content, more calories, and a slightly lower amount of protein.

Eggs

Although not in massive amounts, there’s still some folate in eggs. Namely, one raw egg provides a meager 23.5 mcg of folate. Raw egg is closely followed by a fried egg and hard-boiled egg, providing 23.5 mcg and 22 mcg of folate, respectively. 

Additionally, eggs are incredibly nutritious, offering high amounts of protein, fat, phosphorus, potassium, sodium, and vitamins such as thiamine, retinol, and riboflavin.

Dungeness Crab

Though not as rich a folate source as legumes or lamb liver, seafood can still provide decent amounts of vitamin B9. For example, a single Dungeness crab (weighing somewhat under 6 oz) provides 71.7 mcg (18% DV) of vitamin B9, making it one of the good food sources of folate.

This crustacean also offers a variety of other nutrients like sodium, potassium, phosphorus, calcium, among others. It also contains many vitamins such as retinol, thiamine, pantothenic acid, and vitamin C. 

Furthermore, with 25% of the crab’s weight being pure meat (the most among crabs), it’s no surprise it’s regarded as a rich source of protein.

Orange

This popular fruit ranks among the average folate sources, offering a mere 41.2 mcg (10% DV) of folate per cup. Therefore, it would require combining with other foods rich in this essential nutrient. 

Although the amount of folate in oranges is moderately low compared to other food categories, that doesn’t make this citrus any less nutritious. It contains hefty amounts of calcium, potassium, magnesium, etc. It’s also rich in ascorbic acid and other vitamins such as pantothenic acid, riboflavin, niacin, etc.

Folic Acid Health Benefits

Having enough folic acid in your diet can reduce the risk of many health problems, such as heart disease and anemia. Vitamin B9 can also prevent or minimize the risk of hearing loss and macular degeneration.

Additionally, it’s effective against depression. Studies show that about 15–38% of people with depression have low levels of folate.

Finally, folate can also decrease the risk of various types of cancer:

• Colon cancer
• Breast cancer
• Cervical cancer
• Pancreatic cancer
• Stomach cancer

Folic Acid Dosage

The following table lists the recommended dietary allowance (RDA) by age and condition:

Studies show that maintaining adequate folic acid dosage through supplements before conception and during the first trimester can lower the risk of birthing kids with neural tube defects by 72–100%.

However, it’s important to note that taking doses over 400 mcg doesn’t guarantee the prevention of congenital disabilities and should only be taken on prescription. 

Furthermore, according to the CDC, women with previous pregnancies affected by a neural tube defect should consume 4,000 mcg of folic acid daily one month before getting pregnant and for the first three months of pregnancy.

Who Shouldn’t Take Folic Acid?

Although folic acid is generally safe for healthy individuals (both adults and children), it’s not suitable for everyone. 

Individuals with folic acid allergies, those with vitamin B12 deficiency, and particular cancer patients should avoid vitamin B9 supplements. The same applies to individuals undergoing kidney dialysis (hemodialysis) and those with a heart stent.

Folic Acid Side Effects

Although their occurrence is rare, side effects can sometimes accompany the use of folic acid. They usually occur as a side effect of taking high doses (over 800 mcg).

The most common side effects of vitamin B9 include:

• Nausea
• Loss of appetite
• Bloating
• Diarrhea
• Allergic reactions
• Stomach upset
• Sleep issues
• Skin reactions
• Confusion
• Irritability
• Behavior changes
• Seizures

Folic Acid Deficiency

Vitamin B9 deficiency can occur due to alcoholism, celiac disease, other vitamin deficiencies, inflammatory bowel disease (IBD), etc.

Folate deficiency usually manifests in the form of:

• Poor growth
• Tongue inflammation
• Gingivitis
• Loss of appetite
• Breathlessness
• Diarrhea
• Irritability
• Forgetfulness
• Mental sluggishness

Conclusion

In this article, we’ve outlined 29 vitamin B9 foods that can help you get adequate folate levels while also highlighting their associated health benefits. Folate is present in various food categories—especially legumes, which are a major source of this B vitamin. 

We hope that this list provides you with adequate pointers on which food to lean towards if you seek optimal folate levels from natural sources.

FAQ

What foods are high in folic acid?

There are many foods high in folic acid, providing over 100% RDA in just one cup. Legumes such as edamame, cranberry beans, and lentils top the list. Furthermore, vegetables such as arrowroot or spinach can also serve as valuable dietary sources of folate. 

The lamb liver stands out among animal-based sources.

What does vitamin B9 do?

Vitamin B9 performs a wide range of functions in the body, from helping break down food nutrients to preventing diseases and allowing the body to absorb certain minerals. 

Cancer, stroke, folate deficiency anemia, as well as neural tube defects in newborns, are only some of the diseases this vitamin can prevent.

Finally, folate is essential for maintaining a healthy and good appearance due to its positive effects on skin, hair, and nails. 

What are the symptoms of folic acid deficiency?

There are several symptoms of folic acid deficiency, and they include nausea, diarrhea, stomach pain, gingivitis, etc. However, these folic acid deficiency symptoms are often overlooked or confused with other conditions, as they aren’t characteristic enough. 

Who needs folic acid the most?

Pregnant and breastfeeding women require the highest amounts of folic acid—600 mcg and 500 mcg a day, respectively. That’s because this nutrient is critical to fetus development and preventing anemia and congenital disabilities during pregnancy.

Other groups need vitamin B9, too, including children less than one year old. Some underlying medical conditions (such as cancer and heart problems) may also require one to take vitamin B9 under medical supervision. Lastly, individuals with deficiency are also in need of this essential nutrient.

Where is folate found?

Folate is found in both plant and animal food sources. The vitamin is prevalent in legumes (edamame, cranberry beans, lentils, etc.), some vegetables, and lamb liver but can also be found in tubers, fruits, meats, and many fortified foods in varying amounts.

Folate supplement products are also excellent sources of folic acid, a synthetic form of vitamin B9.

Does folic acid have side effects?

Like all supplements, folic acid can produce side effects, too (especially when taken in high doses). Most folic acid side effects are mild (e.g., nausea, skin reactions), while some can be severe and require medical attention (e.g., allergic reactions).

Therefore, you should avoid taking higher doses of folic acid (800 mcg or more) unless prescribed by your doctor.

What is vitamin B9 deficiency?

Vitamin B9 deficiency is a medical condition affecting the metabolic processes and overall body’s function resulting from inadequate folate intake or conditions such as other vitamin deficiencies, IBS, alcoholism, and celiac disease. 

The most common symptoms of folic acid deficiency are gingivitis, diarrhea, fatigue, irritability, etc.

How can I increase my folate intake?

You can increase your folate intake by taking supplements or including vitamin B9 foods in your diet. It would also be good to refrain from the excessive intake of alcohol as it can lower your vitamin B9 levels.