20 Indian Foods High in Vitamin B9 Folate, Folic Acid
Foods High in Vitamin B9 Folate. Indian Foods high in folic acids, folate. 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 helps in brain development and 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. Folate is a nutrient which also acts as an antioixdant and helps protect heart and other organs of the body from the effect of harmful free radicals.
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
|Chick Peas (kabuli chana), cooked
|Chana Dal (split Bengal gram), cooked
|Chawli Beans (cow peas), cooked
|Spicy Yellow Moong Dal (split yellow gram), cooked
|Urad Dal (split black lentils), cooked
|Toovar Dal (Arhar), cooked
|Til ( Sesame Seeds)
|Gavarfali (Cluster beans), chopped
|Chawli leaves (Cowpea leaves), chopped
|Spinach (Spinach), chopped
|Bhindi (Ladies finger), chopped
|Fansi ( French beans), chopped
|Bajra flour (Black millet flour)
|Gehun ka atta ( Whole wheat flour)
|Phudina ( Mint leaves), chopped
Folate Rich Breakfast
We all have always grown up that we should never miss out on breakfast. That is true, but it as much important it is have breakfast, equally important is to have a healthy and nutritious one. Let your breakfast comprise of healthy grains, flours, sprouts, dals, fruits and veggies. Use them in different combinations to achieve your nutrient intake target.
4 Flour Dosa is a classic example of a family breakfast. It is sure to be enjoyed by every member of the family. Of course, it needs some planning, but it’s worth the effort.
4 Flour Dosa
For quick fix breakfast idea, turn to Moong Dal and Palak Cheela.
The Moong Dal Palak Cheela is made of a wholesome batter of moong dal and spinach, perked up with a couple of commonly available spice powders and pastes.
Moong Dal Palak Cheela, Indian Pudla Snack
A low carb, high protein breakfast option which is also rich in folate is Parsley Hummus. Dwell into the flavours of herbed hummus with some carrots or cucumber sticks to make a healthy breakfast.
Folate Rich Indian Dals
Dals form a very healthy accompaniment to Indian breads. India has many cuisines and each one of them right from Gujarati to Punjabi and Bengali to Rajasthani have their own traditional way of making dal.
Prefer including dals in lunch than night and digestion is better in the morning. They are a great store house of folate along with protein, iron and fiber.
Basic Chana Dal Recipe
You will be surprised to know that a serving of Basic Chana Dal fulfils 33% of your day’s requirement. Combine it another folic acid rich ingredient Popeye’s spinach in the form of Masoor Dal with Spinach for a double of this nutrient.
Masoor Dal with Spinach, Protein Rich Recipes
Spice lovers can combine a variety of dals to make Spicy Mixed Dal.
It is very quick and easy to prepare so can made with much ado on a routine basis. To perk up the flavour of mixed dal you can even give it a twist by adding second tempering, Punjabi tadka over it or giving dal a chaunk!!
Spicy Mixed Dal
Folate Rich Indian One Dish Meals
Ask a Gujarati and Dal Dhokli is sure to top of their list. It is especially is a Sunday morning delight in most traditional Gujarati households!
Another pleasing one dish meal would be a khichdi. Comfort food to many, khichdis like Masoor Dal and Palak Khichdi and
Bajra Khichdi with Green Moong Dal Khichdi are one pot dish meals which are super easy to make. You can substitute green moong dal with yellow moong as a variation.
Masoor Dal and Palak Khichdi
Have khichdi for dinner as it is easier to digest and quite satiating too. Feel free to make it more sumptuous and supremely flavourful by adding veggies like peas, carrots, tomatoes, broccoli etc.
Folate Rich Indian Snacks
Kids are the fussiest when we talk of eating. Interesting and lip-smacking snacks using a variety of folate rich ingredients can be made in your own kitchen.
And moreover you don’t need any exotic ingredients as well. Just use your pantry to create delicacies like Moong Dal ki Chaat. For fussy kids who don’t eat vegetables, this chaat is a heavenly solution. There is a generous amount of vegetables in this recipe which will not only provide folic acid, but also vitamin A from carrot, vitamin C from pomegranate and protein from moong dal.
Moong Dal Ki Chaat (100 Calorie Snacks)
In a mood for some restaurant style starter but yet healthy and nourishing? Here we have a perfect recipe to give a kick to your taste buds which is Sprouts Tikki. Filled with the goodness of many nutrients, this non-fried tikki is sure to tickle your taste buds. Get ready to gain in some folate with it!
Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe
Folate Rich Juices and Drinks
Juices and Drinks are a good option as in-between-meals to gain in nutrients like folate. They help to avoid reaching out for unhealthy snacks.
But to gain the utmost benefit, make them in a mixer and have them unstrained.
Avocado Spinach Pear Smoothie, Healthy Smoothie
Spinach is a folate rich ingredient which is highly used to make juices and drinks. Combine it various other nourishing ingredients to make different varieties for different days of the week. Some healthy options are Avocado Spinach Pear Smoothie, Palak Kale and Apple Juice and Spinach and Mint Juice.
Spinach and Mint Juice ( Healthy Juice)
A glass of Spinach Beetroot and Pear Juice provides 89 mcg of folate which is 45% of day’s requirement of an adult person.
Spinach Beetroot and Pear Juice
Enjoy some folic acid rich healthy Indian recipes below.