The best sources of Folate/ Vitamin B9

Folate or Vitamin B9 is a central component in ensuring the proper functioning of cell growth. It is therefore essential for maintenance and regeneration of your living tissues so should not be overlooked in your diet. Missing out on folate can lead to anaemia in adults and slows development in children so to keep you stocked up we’ve compiled a list of the ten best sources of folate in the natural world – happy eating.

10. Peanuts

Peanuts are a great source of lots of vitamins and minerals including zinc magnesium and copper. Stay away from salted and fatty varieties and stick to the plain ones as these are the healthiest option. For folate a 100 gram serving of peanuts contains 36% of your recommended daily intake so these are a great source an a great snack for when you are on the move.

9. Asparagus

Asparagus is rich in a plethora of vitamins and minerals though it is a little expensive most of the year. It offers you 37% of your recommended daily intake of folate as well as being rich in potassium and vitamin K. If you aren’t a huge fan of asparagus you can cook it in a little butter and wrap it in Parma ham for a great tasty – though a little salty treat.

8. Beans

Beans are of course a staple of our diets but for folate some are better than others with chickpeas being the best providing 43% of our daily allowance per 100 gram serving. If you aren’t a huge fan of chickpeas you can try low fat hummus which is mainly chickpeas but tastes a little more nice to some palates.

7. Bean sprouts

Bean sprouts are easily available and pretty cheap to buy so are very easy to incorporate into your diet. They can be eaten as is but go very well in salads and stir fry’s. A 100 gram serving gives you 43% of your recommended daily intake making it a great way to stock up cheaply and easily.

6. Leafy greens

Leafy greens are possibly the best group of vegetables to get into your diet regularly as they contain a myriad of beneficial vitamins and minerals not found commonly elsewhere – at least not in such abundance. Spinach provides the most folate at 49% of your daily needs per 100 grams and goes well with most main meals or in salads. Good alternatives are turnip greens and collards.

5. Soybeans

Soybeans are a great source of riboflavin and folate and can be eaten in a variety of ways most usually dry roasted. They go well in a variety of veggie meals and alongside traditional meats. A 100 gram serving will give you 51 of your daily dose of riboflavin so these are just a great eat.

4 Sunflower seed

Sunflower seeds are probably the best seed for your health and we’d recommend keeping some around at all times. They go well with salads and in cooked foods and can be eaten as is. They contain great sources of vitamins E, B1 and B6 as well as magnesium, copper and potassium. 100 grams will give you 605 of your recommended daily intake of folate so these are a good easy choice.

3. Herbs

Herbs are a great complement to any meal and you should endeavour to use them as often as possible as they are full of goodness and easy to add to anything from pasta to curry. They are generally rich in essential minerals like iron. When it comes to folate your best sources are spearmint and rosemary. 100 grams of spearmint will give you 113% of your daily dose whilst rosemary will give you 77%. Adding these regularly to your meals in smaller doses will help keep your health up.

2. Liver

Liver crops up in the top 5 for lots of essential vitamins and minerals and it is the richest meat source for folate with 100 grams providing you 173% of your recommended daily intake. If you are not a huge fan of cooked liver try some pate but don’t overindulge as it is high in cholesterol.

1. Yeast extract

Yeast extracts such as marmite are a great source of lots of vitamins including riboflavin and thiamine. They are usually used for toast but can also be used in cooking and as a drink. If you have this for breakfast you’ll be getting a lot of your required intake of folate as 100 grams provides 253% of your daily requirement. Hopefully you won’t have that much in one go but every little can and will help