FOOD SOURCES FOR B9 FOLATES

Folate for Everyone: Nurture Your Body, Fuel Your Life!

Vitamin B9, or folate, is an essential nutrient that plays an important role in ensuring our bodies function properly. This vitamin is especially important for pregnant women, as it plays a critical role in the development of the fetal brain and spine. However, it is important for everyone to get enough folate in their diet.
Good dietary sources of folate include leafy green vegetables, citrus fruits, beans and legumes, and fortified cereals and breads. Supplements are also available, and may be recommended for individuals with a folate deficiency.

MEAT & PROTEIN

FISH & SEAFOOD

GRASS FED RED MEAT

FREE RANGE WHITE MEAT

FORTIFIED DAIRY

FRUITS, VEGETABLES & LEAFY GREENS

CRUCIFEROUS

LEAFY GREENS

ORGANIC FRUIT

WHOLE GRAINS

NUTS & SEEDS

Did you know?

Did you know that the word “folate” comes from the Latin word “folium,” which means leaf? This is because leafy green vegetables, such as spinach and kale, are excellent sources of vitamin B9. Furthermore, while folic acid is commonly found in supplements and fortified foods, the natural form of vitamin B9 is called folate.

Pro tip: Cooking can decrease the folate content in food, so it is important to choose cooking methods that preserve folate, such as steaming or lightly stir-frying.

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