Best Sources Of Vitamin B9 (Asam Folat)

Best Sources Of Vitamin B9 (Asam Folat)

Vitamin B9 including vitamin B complex that has another name for folic acid. The critical role of vitamin B9 is crucial to help brain development. So this vitamin is good for women who are pregnant, because vitamin B9 will help the brain development of fetuses and infants to prevent birth defects. In addition, vitamin B9 also helps the production of red blood cells and muscle tissue.
If people have a deficiency of vitamin B9 surely will impact badly on health. Some symptoms of lack of vitamin B9, this is a weak memory, the body feels tired, amnesia, and many other health complaints if the deficiency of vitamin B9. Well, in order to keep your body gets vitamin B9 intake then you should consume foods that contain vitamin B9. The following foods contain vitamin B9 can you consume each day.


The fruit is in fact the most widely containing folic acid. Papaya also contains vitamin B9 but not as much as orange. Folic acid with a papaya fruit contains folic acid as much as 115 MCG. The papayas are mostly in the world. So that consumption would be easy.
Read : Benefits Of Papaya For Health

The most commonly cultivated plant in the Paddy field of this mountain is also one of the sources of folic acid. Approximately 76 mcg of folic acid contained in a cup of maize is treated with cooked or boiled.
Read : Benefits of corn for health
Bread and Cereals

Bread and cereals are also one of the human processed foods. Some of the producers who grow both foods is not uncommon to add vitamin B9 to reach levels of 100%, so you can make bread and cereals also in stock in each of your breakfast menu. You can use it alternating every morning so you don't get bored quickly. For example, in one week you consume cereals for about 4 days and the rest you consume bread, or vice versa. Don't forget to add a glass of milk in each of your breakfasts.

Sunflower seeds

Sunflower seeds in a quarter cup contain folic acid as much as 82 MCG. Sunflower seeds are still used as snacks or desserts. In addition to sunflower seeds, there are also almond seeds containing 46 mcg of folic acid in a cup. Flax seeds containing 54 mcg of folic acid in 2 tablespoons.
Read : Best Sources Of Vitamin B7 (Biotin)

The avocado is also created as popular in Asia. Although the amount of avocado are not much compared to the availability of other fruits. Avocados contain folic acid as much as 90 mcg each cup or the equivalent of 22% of the body's needs. Even avocados contain fibers that are needed by the body, vitamin K and fatty acids.


Orange famous for it’s ironic. A lot of people know it by his vitamin C. Not only that, but orange fruits contain folic acid too. It turns out that most orange fruits contain folic acid, i.e. 1 citrus fruit containing 50 mcg of folic acid. So, if you consume more than 1 piece, you get more than 50 mcg of folic acid.
Read : Best Sources Of Vitamin B5

Celery leaves are often we meet while eating chicken porridge. It contains 34 mcg of folic acid or the equivalent of 8% of your daily need for vitamin B9 by a cup.

Green beans

Source vitamins B9 vegetable which is native among the beans are green beans. There are as much as 101 mcg of vitamin B9 each measure 1 cup of green beans, the nutritional value is high enough to meet the nutritional adequacy of the form of vitamin B9 you.
Read : 12 Sources Of Vitamin B3 (Niacin)

Asparagus is one of the foods that often happen by discussing the source of good nutrition, vitamins or nutrients needed by the body. Nutrient dense foods that also contain vitamin B9 is the taste is very delicious and of course useful. Simply by consuming a cup of asparagus as a refined cuisine, you can already get 262 mcg of folic acid. This means that you already meet the daily requirement of vitamin B9 of your body by 62%. In addition, asparagus is also famous for the rich variety of nutrients, such as vitamins A, K, C and manganese.

Beef and egg yolk

Vitamin B9 needs could be satisfied by consuming the liver meat of cattle, goats and sheep. The flesh of the heart tends to be more than the egg yolks. Most egg yolks are the yolk of the egg. Not a duck (although the content of folic acid remains). The accomplishment of daily folic acid with egg yolk seems practical because any typical dishes, the egg certainly served.
Read : 14 Sources Of Vitamin B2 (Riboflavin)

Spinach is a vegetable that is often consumed daily. In addition to easier and cheaper to get it, how to cook it does not need special skills. It is only with tasty spinach vegetables simple seasoning, popular among many in Indonesia. With the fulfillment of daily spinach can also meet the need for folic acid. In a cup of spinach contains folic acid as much as 263 mcg.


Consuming broccoli means that you have to clean toxin in the body, because broccoli is also excellent detox. In the consumption of a cup of broccoli you are already enough at least 24% need folic acid or vitamin B9 your daily. These vegetables are easy to treat. It is better cooked with porridge.
Read : Broccoli Health Benefits

If you consider the fruit of strawberry sweet, you are wrong, because the strawberry sour taste. In 1 cup contains 25 mcg of folic acid.


The potatoes come from South America, but are very popular in Europe. More over, after the Fast Food fries, serving their menu. Potatoes a lot of its kind, in fact there are also a lot of colors. Potatoes for the commodity trade are distinguished in several classes, such as Class A, B, C, D for mediocre quality. Medium-sized potatoes contain up to 30 mcg of folic acid.


Carrots are also favorite vegetables in the world. The carrot is famous for its many contain vitamin A. With so carrots is the best vegetable to maintain eye health. But carrots also contain vitamin B9 or folic acid. With the consumption of a cup of carrots can meet the need for folic acid to 5% of daily needs. Small carrots can also be used as a snack for the completion of your daily folic acid.


Cauliflower is a vegetable that is still a nation with broccoli, kale and cabbage. The composition in cauliflower and broccoli are somewhat similar. The initial discovery of cauliflower according to the note is from the region of the eastern Mediterranean Sea. Since then, cauliflower has begun to venture into various countries and is now everywhere.

Nutrients contained in cauliflower each portion is large enough to surprise. There are 5 grams of carbohydrate, 2.4 grams of sugar, 2 grams of protein, 57 milligrams of vitamin B9 (folic acid), 46 mg of vitamin C, calcium 22 mg, 15 mg magnesium, phosphorus, 44 mg 300 mg potassium, and cauliflower does not contain fat.

The body needs nutrients, sure to make cauliflower as it source. A myriad of benefits will be obtained from the nutrients that are sent by these vegetables. Started on the content of allicin in it make the cauliflower able to maintain heart health, and reduce the risk of stroke in cardiac patients.

Rich in vitamin C makes cauliflower a vegetable belonging to the Enhancer of the immune system. When consumed regularly, cauliflower can control the cholesterol level at any time. These vegetables are also high in folate which is good for encouraging cell growth and cell replication. In general, cauliflowers lend a helping hand in controlling the process of network growth.
Mustard Green

Mustard greens or caisin is a leafy green vegetable that can only be consumed by the boiling process. Mothers prefer to cook sautéed mustard greens because it has not taken long time and the storage process will also be doubled because the body also gets the nutrients delivered by the mustard greens.

These vegetables are incorporated in foods containing folic acid. An obstetrician called Kolin on mustard greens useful to help sleep, soothe the liver, maintain the structure of cell membranes, help reduce the inflammatory process, encouraging fat absorption, and help with transmission Nerve impulses.

In the folate compounds contained Kolin is also used to prevent the excess of homosistein which in turn, disrupts the production of hormones, and seretonin dopamine, norepinephrine. The third type is the very hormone plays a mood, sleep and appetite. When the production was not optimal, the problems related to the functionality will be easily experienced by the body.
Read : 20 Source Of Vitamin B1 (Thiamine)

First the typical almond beans that grow in the Middle East region and Europe. Either almond is directly from the US or from Japan. The price per kilogram is quite expensive. The almonds contain vitamin B9 by as much as 46 MCG in measure 1 glass.

Beef liver

Beef liver contains vitamin B9 which turned out to be quite a lot. Cooking with 100 grams of beef you have reached the needs of folic acid up to 70%. Certainly not good also consume beef meat redundant liver since many contain cholesterol and fat.

That is the source of vitamin B9, may be useful


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