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 Foods High in Vitamin B9 Folate

  Last Updated : Oct 26,2018






5/5 stars      1 REVIEW

20 Foods High in Vitamin B9 Folate, Folic Acid

Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. When women are pregnant too, they are prescribed to take folic acid. What is this nutrient, and why is it important for you?

Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer. Adults and grown-up kids need 100 mcg of this vitamin every day. Its deficiency is known to cause megaloblastic anaemia in both adults and children. Megaloblastic Anemia is a blood problem in which there is anemia with larger than normal red blood cells. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath.

For Pregnant women, please avoid using soybean cooked and soybean flour from the table below.

The rest of the foods high in Folate are safe for pregnant women.

Foods High in Vitamin B9 Folate


Ingredients mcg/cup
Chick Peas (kabuli chana), cooked 305
Moong 275
Chana Dal (split Bengal gram), cooked 242
Chawli Beans (cow peas), cooked 233
Spicy Yellow Moong Dal(split yellow gram), cooked 213
Urad Dal (split black lentils), cooked 199
Soyabean, cooked 175
Toovar Dal (Arhar), cooked 169
Til ( Sesame Seeds) 161
Gavarfali(Cluster beans), chopped 144
Chawli leaves (Cowpea leaves) chopped 101
Spinach (Spinach), chopped 84
Bhindi (Ladies finger), chopped 74
Soyabean Flour flour 68
Tomatoes, chopped 47
Fansi ( French beans), chopped 46
Bajra flour (Black millet flour) 44
Gehun ka atta ( Whole wheat flour) 39
Peanuts (Groundnuts) 27
Phudina ( Mint leaves), chopped 11

Meet Your Daily Folate Requirement with these healthy recipes below. 



foods high in vitamin b9 folate

This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help to energize the salad! On the other hand, masoor, alfa alfa sprouts and feta cheese boost the protein content of the salad, while also giving it an exotic blend of textures. Laced with a sweet and tangy olive oil dressing, the Antioxidant, Protein Rich Healthy Lunch Salad is a lovely treat to the palate. Extra virgin olive oil has healthy fat, which further boosts the health quotient of this salad. You can take this salad to work – pack the dressing separately and toss it together just before you eat. You can also try healthy lunch salads like Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Rajma Vegetable Healthy Lunch Salad .
2.  
 by Tarla Dalal
It has been recently discovered that chana dal is a very beneficial pulse for diabetics as it helps in the utilization of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. This recipe makes use of soaked chana dal mixed with vitamin rich vegetables and protein rich curds to enhance its taste. Grated ginger and green chillies add the much-needed spice to the pancakes. Cook these pancakes over a slow flame as the chana dal is coarsely ground and will take a while to cook well.
3.  
 by Tarla Dalal
This unique Chawli Bean Subzi is sure to please your palate with its exciting sweet, sour and spicy flavour. With tamarind, jaggery and chilli powder, not to forget a quick and traditional tempering, the fiber and iron-rich chawli bean becomes a tangy treat that you will love to munch on! Use the small variety of chawli to get the best texture and flavour. Serve this subzi fresh and hot to enjoy its vibrant flavours before they begin to pale.
Yet another exciting way to include black-eyed beans in your salad, this salad is a sure-shot winner with everybody. It combines cooked chawli beans with crunchy and juicy veggies like capsicum, lettuce, tomatoes and onions. A squeeze of lemon adds tang to this recipe while a sprinkling of pepper gives it a peppy note of spiciness. The Black-eyed Bean Salad is easy to make, but must be tossed just before serving to enjoy the rhapsody of flavours and textures. You can also try other chawli recipes like Chawli and Sprouted Moong Chaat or Chawli Beans and Mint Burger .
5.  
 by Tarla Dalal
This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this dal is made without any oil and yet tastes the same. Moong Dal is a storehouse of nutrients like protein, iron and folic acid, so you can relish this dal without any guilt of putting on extra kilos and with the satisfaction of providing your body machinery with required nutrients. Check out out collection of Zero Oil Recipes and enjoy guilt-free meals.
6.  
 by Tarla Dalal
Rice not being native to Rajasthan, the people there prefer to use wheat, bajra and jowar even for making typical rice dishes like khichdi and raab. This is one such innovative khichdi recipe adapted to use wheat. Hailing from Bikaner, as the name suggests, the Gehun ki Bikaneri Khichdi is a wholesome and nutritious combination of wheat and moong dal that has a fabulous flavour despite employing minimal spices! Enjoy this sumptuous khichdi with curds, ghee and a spicy mango pickle.
To many, the phrase comfort food is synonymous with Khichdi, a nourishing and homely food that never fails to satiate. In this recipe, we have combined high fibre oats with yellow moong dal to make a Nourishing Khichdi with a difference. Veggies add a welcome crunch to this recipe, while also bringing in their share of fibre and antioxidants. Perfectly spiced with just a mild touch of salt, this dish makes a healthy treat when served with a bowl of low-fat curds. You can also try other recipes like the Nutritious Pumpkin Soup and Poha Handwa .
Urad Dal with Spinach is a sumptuous accompaniment to Indian breads with the distinct flavour of caraway seeds. Teamed up with onions, tomatoes and green chillies for volume and flavour, this unusual mix of urad dal and spinach carries a healthy dose of B-complex vitamins. For a truly fulfilling experience, relish this dal with hot Parathas .
9.  
 by Tarla Dalal
Gavarfali ki Sukhi Subzi is a lip-smacking dry subzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control.
10.  
 by Tarla Dalal
This nutritious, low fat, low calorie soup is best if you are trying to lose some of those extra pounds. The garlic and onion in the soup aids in decreasing the excessive fat deposition in the arteries.
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Reviews

Foods High in Vitamin B9 Folate
5
 on 29 Nov 17 04:53 PM


Especially spinach garlic soup, Urad Dal with Spinach,Chana Dal Pancake turned very well... tasty and healthy. These recipes is superb and energy booster.