Vitamin B9, Folate
Vitamin B9, Folate helps you build cells and DNA
- Water soluble vitamin; body can't store
- Found in both plants and animal sources
- Deficiency common in alcoholism, bowel disease, celiac
Health Benefits:
- help make red and white blood cells
- important in making DNA, RNA
- convert carbohydrates to glucose
- brain health mental, emotional health
Low intake of Vitamin B9, Folate
Symptoms of low Vitamin B9, Folate intake
- Fatigue, Lethargy
- Irritability, headache
- Problems with memory, judgement
- Shortness of breath, rapid breathing
- Swollen tongue
- Weakness
Causes of low Vitamin B9, Folate intake
- Celiac disease, GI diseases
- Certain meds (seizure medications)
- Excessive alcohol intake
- Poor diet
- Pregnant
Excess intake of Vitamin B9, Folate
Symptoms of excess intake of Vitamin B9, Folate
- Abdominal cramps
- Confusion, Irritability
- Diarrhea
- Nausea, Loss of appetite
- Skin reactions, Rash
- Sleep disorders
At risk for excess Vitamin B9, Folate
- Supplement use
- Too many fortified foods
Vitamin B9, Folate Content in Foods
Foods High in Vitamin B9, Folate
| Food | Serving Size | B9, Folate |
|---|---|---|
| Kellogg's All Bran | 1 cup | 406 mcg |
| Energy drink | 1 cup | 401 mcg |
| Kashi Honey Toasted Oat | 1 cup | 400 mcg |
| General Mills Total Raisin Bran | 1 cup | 400 mcg |
| Lentils, cooked | 1 cup | 358 mcg |
| Pinto beans, cooked | 1 cup | 294 mcg |
| Asparagus, cooked | 1 cup | 268 mcg |
| Spinach, cooked | 1 cup | 263 mcg |
| Bean, black | 1 cup | 256 mcg |
| Navy beans, cooked | 1 cup | 255 mcg |
| White beans, cooked | 1 cup | 255 mcg |
| Peanuts | 1 cup | 212 mcg |
| Post Grape Nut Flakes | 1 cup | 200 mcg |
| Rice, cooked | 1 cup | 195 mcg |
| Great northern beans, cooked | 1 cup | 180 mcg |
| Collard greens, cooked | 1 cup | 177 mcg |
| Macaroni, enriched, cooked | 1 cup | 172 mcg |
| French bread | 1 slice | 171 mcg |
| Turnip greens, cooked | 1 cup | 170 mcg |
| Broccoli, cooked | 1 cup | 168 mcg |
| Avocado | 1 avocado | 163 mcg |
| Beets, raw | 1 cup | 148 mcg |
| Egg noodles, cooked | 1 cup | 134 mcg |
| Kidney beans, cooked | 1 cup | 131 mcg |
| Spaghetti, cooked | 1 cup | 127 mcg |
| Grits, enriched, cooked | 1 cup | 126 mcg |
| Nutri Grain Mixed Berry Cereal Bar | 1 bar | 125 mcg |
| Baked beans | 1 cup | 121 mcg |
| Escarole, cooked | 1 cup | 117 mcg |
| Walnuts | 1 cup | 115 mcg |
Foods Low in Vitamin B9, Folate
| Food | Serving Size | B9, Folate |
|---|---|---|
| Raisins | 50 raisins | 1.3 mcg |
| Dill pickle, small | 1 spear | 2.8 mcg |
| Chicken breast, roasted | 3 oz | 3 mcg |
| Grapes | 1 cup | 3.7 mcg |
| Popcorn microwave | 1 oz | 5 mcg |
| White chocolate | 3 oz | 6 mcg |
| Cashews | 1 oz | 7 mcg |
| Cheddar, Mozzarella cheese | 1 oz | 7.7 mcg |
| Blueberries | 1 cup | 9 mcg |
| Pesto | 1 cup | 10 mcg |
| Peanut butter | 1 Tbsp | 12 mcg |
| Oatmeal, cooked | 1 cup | 14 mcg |
| Trail mix | 1 oz | 14 mcg |
| Pistachio nuts | 1 oz | 14.5 mcg |
| Cantaloupe, raw, cubed | 1 cup | 17 mcg |
| Egg | 1 large | 22 mcg |
| Banana | 1 medium | 24 mcg |
| Raspberries | 1 cup | 26 mcg |
| Peanuts, dry roasted | 1 oz | 27 mcg |
| Coconut milk | 1 cup | 31 mcg |
| Corn on the Cob | 1 ear | 35 mcg |
| Blackberries, Strawberries | 1 cup | 36 mcg |
| Tortillas, flour or corn | 1 tortilla | 48 mcg |
| Cauliflower, cooked | 1 cup | 54 mcg |
| Romaine lettuce | 1 cup | 64 mcg |
| Orange juice | 1 cup | 74 mcg |
| Quinoa, cooked | 1 cup | 78 mcg |
| White rice | 1 cup | 91 mcg |
| Granola, homemade | 1 cup | 102 mcg |
| Bagel | 1 bagel | 105 mcg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Vitamin deficiency anemia: Symptoms and Causes. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025
Foods Highest in Folate (B9). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/folate-b9/all/highest/household/common+sr+fndds+branded/no
Folate. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Folate, total (µg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1177
Folate, food (µg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1187
Nutrients: Folate, DFE (µg) Content. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Folate-Content.pdf
Nutrients: Folate, DFE (µg) Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Folate-Food.pdf
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