Vitamin B9, also known as Folate or folic acid

Folic acid, known as folate in its natural form, helps

The body form healthy red blood cells reduce the risk of central neural tube defects, such as spina bifida, in unborn babies.

Garbanzo beans chickpeas (over 100% DV)

Pinto beans (37% DV)

Lentils (45% DV)

Spinach (14% DV)

Asparagus (33% DV)

Avocado (15% DV)

Beets (17% DV)

Black eyed peas (28% DV)

Broccoli (14% DV)

Top Health Benefits of Folate

Healthy Pregnancy

Adequate intakes of folate help reduce the risk of neural tube defects such as spina bifida or anencephaly. A folate deficiency can also cause other birth defects such as heart and limb malformations. Folate is needed for DNA replication, therefore without folate the fetus’ cells are unable to grow properly. Folate is known as possibly the most critical vitamin for a healthy pregnancy.

Fortification of foods with folate by the FDA has decreased the risk for neural tube defects by 26%. It is critical to have adequate levels of blood folate before getting pregnant as the fastest cell replication happens in the early stages. Women should also take a prenatal vitamin during pregnancy to ensure they are meeting their folate needs.

Cancer Prevention

Cancer is caused by DNA damage in individual cells. Since folate plays a role in ensuring proper DNA replication, it can also prevent DNA from becoming damaged and for damaged cells to continue to replicate.

Low blood folate levels are associated with an increased risk of cervical, breast, colon, brain, and lung cancer. The best way to get adequate folate is to eat five or more servings of fruits and vegetables, especially of the green-leafy variety.

Heart Disease

In one study, people who consumed adequate folate were found to have a 55% lower risk of cardiovascular disease than those who did not.

Folate, of all the B-vitamins, plays the most critical role to reduce the levels of homocysteine in the blood, a compound that has been linked with an increased risk of heart attacks and strokes. Blood homocysteine levels have declined since the FDA started requiring folate fortification in many foods.

DV is (Daily Value)