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Vitamin B9 Rich Folate recipes


Last Updated : Sep 18,2019



विटामिन बी 9 रिच फोलेट की - हिन्दी में पढ़ें (Vitamin B9 Rich Folate recipes in Hindi)
વિટામિન બી૯ યુક્ત ફોલેટ માટે ની રેસીપી - ગુજરાતી માં વાંચો (Vitamin B9 Rich Folate recipes in Gujarati)

Vitamin B9, Folate rich Recipes

folate rich Indian recipes. 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?

Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe

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. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath.

Green Pea Poha, Matar Poha
Green Pea Poha, Matar Poha

It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Consuming enough folate before and during pregnancy helps to prevent major birth defects concerning the baby's brain. Along with foods rich in folate, you should take a folic acid tablet (synthetic form of folate) every day while you are trying to get pregnant and until you are 12 weeks pregnant.

Masala Chickpeas, Kabuli Chana Tea Time SnackMasala Chickpeas, Kabuli Chana Tea Time Snack

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  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

10 Functions of Folate or Vitamin B9

  10 Functions of Folate or Vitamin B9
1. Helps your body to produce and maintain new cells
2. Produces and maintain new Red Blood Cells
3. Prevent DNA changes that may cause Cancer
4. Key for helping Pregnant women
5. Crucial for Brain functioning
6. Adults and children need folate to prevent Anaemia
7. Helps in the functioning of the heart
8. Folate acts as an Anitoxidant
9. Acts as an antidepressant
10. Maintains bone density

Folate Rich Veg Recipes

We have a good collection of folate rich Indian recipes. There are several good sources of folate, which you can include in your daily diet to prevent its deficiency. All these wonderful ingredients can be cooked into tasty dishes that the whole family will enjoy. Here are some of the popular folate-rich ingredients and our favourite recipes using these.

1. Kabuli Chana, cooked :
Try the Antioxidant, Protein Rich Healthy Lunch Salad

2. Chana Dal (split Bengal gram), cooked :
Go for the Chana Dal Pancakes

3. Chawli beans (cow peas), cooked :
You will love the Chawli Bean Subzi, Black Eyed Bean Salad, (Chawli and Mixed Vegetable Salad)

Chawli Bean Subzi
Chawli Bean Subzi

4. Yellow moong dal (split yellow gram), cooked :
Try the Spicy Yellow Moong Dal, Gehun ki Bikaneri Khichdi

5. Urad Dal (split black lentils), cooked :
Go for the Healthy Urad Dal with Spinach

Urad Dal with Spinach, Healthy Urad Dal with Spinach
Urad Dal with Spinach, Healthy Urad Dal with Spinach

6. Gavarfali (cluster beans) :
Try the Gavarfali ki Sukhi Subzi

7. Palak (Spinach) :
Start off with the Spinach Soup with Garlic

Looks like you are going to have a delicious time upping your folate intake! What fun!

Here is a detailed list of 20 Foods High in Vitamin B9 Folate

Enjoy our folate rich Indian recipes and other Vitamin recipe articles below.  

B Vitamins recipes
Vitamin A Rich Recipes
Vitamin A Rich Healthy Eyes recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin C Juices recipes
Vitamin C Rich Smoothies and Milkshakes recipes
Vitamin E Rich Recipes for Hair Growth recipes
Vitamin K Diet recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes


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Roasted Cashew Nuts, Healthy Roasted Kaju
Recipe# 42662
28 Nov 18

 
 by Tarla Dalal
If you’re nuts about nuts like most foodies are, then this snack is just right for. Something that you can munch on without much guilt, the Roasted Cashew Nuts is made by baking the cashews coated with lemon juice and spices. Its vibrant flavour is sure to add more zeal to your day! You can perk ....
Scrambled Eggs
Recipe# 41165
31 Mar 19

 
 by Tarla Dalal
Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully coo ....
Spicy Yellow Moong Dal
Recipe# 22174
23 Mar 13

 
 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 nutr ....
Spinach Beetroot and Pear Juice
Recipe# 38863
11 Jan 12

 
 
by Tarla Dalal
A peppy juice to add josh to your day! This unique combination of fruits and veggies will not fail to please your palate. This tasty Spinach Beetroot and Pear Juice helps to boost your iron levels early in the morning, thereby keeping your concentration high all through the day. The combin ....
Sunny Side Up Eggs, Breakfast Recipe
Recipe# 42311
31 Mar 19

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
Suva Buckwheat Roti
Recipe# 41746
29 Mar 19

 
 by Tarla Dalal
Mouth-wateringly tasty buckwheat rotis flavoured with aromatic dill leaves, this recipe is a delightful treat for your palate and your stomach. Made with alkaline flours like buckwheat and jowar, these rotis are spiced mildly with common ingredients like green chilli paste and a dash of pepper. ....
Tava Chana
Recipe# 196
05 Jul 14

  This recipe has an associated video
 by Tarla Dalal
The very sight of sizzling chana being constantly turned around in the tavas of roadside chaat-wallahs is enough of trigger the gastronomic juices! would it not be wonderful to recreate that wonderful tava chana experience at your own garden cocktail party? cooked kabuli chana, prepared in a lip-sma ....
Tomato and Coconut Subzi
Recipe# 40893
31 May 18

 
 
by Tarla Dalal
With the lingering tanginess of tomatoes and the peppy flavour of a special coconut masala, this Tomato and Coconut Subzi is sure to make you lick your fingers in delight. Choose firm tomatoes to prepare this subzi, and do not add any water while grinding the masala. These precautions will hel ....
Tomato Apple Drink
Recipe# 33195
26 Nov 11

 
 by Tarla Dalal
A cool blend of vitamins A, C and lycopene, which is so delicious you will never guess it is a health drink! The Tomato Apple Drink wins due to the smart combination of ingredients, which give an out-of-the-world flavour and a good nutrient boost as well. Tomatoes, known for their antioxidant ....
Tomato Chutney ( Cooking with 1 Tsp Oil)
Recipe# 3538
26 Nov 12

 
 by Tarla Dalal
This tangy chutney is the best combination for bland dishes like Idli and appe! One of the most popular South Indian chutneys, this is sure to perk up any meal it is served with. Purée the mixture of sautéed tomatoes, onions and dals ....
Tomato Gravy
Recipe# 1315
23 Nov 15

 
 by Tarla Dalal
An indispensable part of many western dishes, this low calorie version of tomato gravy tastes great and is also rich in the anti-aging nutrient, vitamins A. Use this in recipes like, Indian Sizzler and Cabbage Rolls in Tomato Gravy.
Tomato Shorba (  Desi Khana)
Recipe# 1455
23 Sep 13

  This recipe has an associated video
 
by Tarla Dalal
Tomato shorba is a tangy soup made from tomatoes and coconut milk, mildly spiced with cumin seeds and green chillies. The addition of jaggery imparts a slight sweetness and reduces the sourness of tomatoes, making the soup all the more pleasing to the palate.
Tomato Soup, Veg Tomato Soup
Recipe# 362
02 Oct 19

 
 
by Tarla Dalal
Who doesn’t love the tangy, appetizing flavour and creamy mouth-feel of Tomato Soup? Here is a variant with a desi touch, where the tomatoes are blended with cooked moong dal, to improve the texture and balance the flavour too. Onions, sautéed in butter, add more punch and a bit of crunch to t ....
Tomato, Orange, Carrot and Papaya Juice
Recipe# 1331
23 Nov 15

  This recipe has an associated video
 by Tarla Dalal
Health-freaks will definitely love this drink not just for its nutrients but also for its colour and taste. The fruits and vegetables used to prepare this juice have been carefully chosen, which is infused with sufficient vitamins A, C and digestive enzymes, to meet a daily requirement. It is very s ....
Urad Dal with Spinach, Healthy Urad Dal with Spinach
Recipe# 22453
25 Feb 19

  This recipe has an associated video
 by Tarla Dalal
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 fulfilli ....
Vegetable Broth with Yeast Marmite, Vitamin Broth
Recipe# 2119
15 Dec 18

 
 by Tarla Dalal
Time to warm your soul and rejuvenate your body with this wholesome, vitamin-loaded Vegetable Broth with Yeast Marmite. A delight to behold and a pleasure to sip on, this healthy broth is chock-full of nutrients from assorted veggies. The yeast extract gives a nice taste and vitamin B to the bro ....
Veggie Fruit Cocktail, Carrot Spinach and Black Grape Juice
Recipe# 6218
04 Jul 19

 
 by Tarla Dalal
Enjoy radiant skin and an instant energy boost with this fusion of veggies and fruits in this Carrot Spinach and Black Grape Juice. Vitamin E from spinach, vitamin A (carotenoids) from carrots and other antioxidants from grapes and apple all contribute to the goodness of this cocktail. Antioxi ....
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