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Nutrition

Great Plant-based Sources of Vitamin B9 (Folate [Folic acid])

August 14, 2023

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What is Vitamin B9 (folic acid) and why do we need it?

Vitamin B9, or folate(folic acid), is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Folate helps to form DNA and RNA and is involved in protein metabolism. It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects on the body if it is present in high amounts. Your body also needs folate for your cells to divide, and produce healthy red blood cells which is vital during periods of rapid growth, such as during pregnancy and fetal development1,2.

Vitamin B9 can be found naturally in many legumes, beans, nuts, grains, fruits, or vegetables such as 1,2:

  • dark leafy green vegetables
  • spinach
  • turnip greens
  • mustard greens
  • sunflower seeds
  • asparagus
  • brussels sprouts
  • peanuts
  • black-eyed peas
  • kidney beans
  • fruits (especially oranges)

With a plant-based diet, you can increase your intake of vitamin B9 by including vitamin B9-rich beans, legumes, fruits, and vegetables in your healthy soups, salads, buddha bowls, and meals.

And, you can up increase your vitamin B9 intake in your meals and drinks with the following suggestions:

  • Breakfasts - an apple, banana, or a glass of fruit juice
  • Lunches - a healthy spinach or broccoli salad or a side of beans
  • Dinners - curries or buddha bowls with broccoli over brown rice or quinoa with a side of steamed spinach, or a spicy burrito with kidney beans, brown rice, and greens
  • Snacks - a cup of assorted nuts
  • Drinks - orange juice, apple juice, or a fruit smoothie

In addition, the beans, nuts, legumes, fruits, and vegetables above have even more vitamins and minerals than just vitamin B9.

Need more quick ideas on how to increase your vitamin B9? Try:

  • A smoothie with a banana and apple
  • A cup of assorted nuts
  • A piece of fruit

Garden of Vegan makes it easy to increase your intake of vitamin B9-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many vitamin B9-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

In addition, several pantry items are easy to incorporate into your daily routine that contain vitamin B9-rich foods. And, of course, the seasonal produce boxes have vitamin B9 in the veggie box (such as broccoli, spinach, mustard greens, or black-eyed peas).

Garden of Vegan's NDIS participants can also increase their vitamin B9 intake by choosing healthy meals with vitamin B9-rich legumes, beans, nuts, fruits, and vegetables.

Eligible NDIS participants can increase their vitamin B9 intake with healthy meals, sides, desserts, and pantry items delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

Garden of Vegan's six meal plans also include many meals with vitamin B9-rich fruits, vegetables, beans, legumes, nuts, and more!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in fruits, vegetables, legumes, or beans that contain vitamin B9, or you can add them separately by adding pantry items!


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. Folate (Folic Acid) – Vitamin B9 - Harvard T.H. Chan School of Public Health
2. Folate - NIH National Institutes of Health

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