Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with many natural sources.
Folic acid is the synthetic form of vitamin B9 found in fortified foods, like cereals, and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption.
Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth.
A deficiency of folate can lead to anemia in adults and slower development in children. For pregnant women, folate is especially important for proper fetal development.
Folate is a water-soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements.
High folate foods include beans, lentils, asparagus, spinach, broccoli, avocado, mangoes, lettuce, sweet corn, and oranges, and whole wheat bread. The current daily value (% DV) for folate (Vitamin B9) is 400μg.
Below is of the 10 best high folate foods, for more use the nutrient ranking tool to filter by food group or serving size.