Vitamin B9
Vitamin B9 is often mistakenly referred to as folic acid, when folic acid is actually just an oxidized form of folate. Folate is an essential B vitamin, which is necessary for the synthesis of amino acids and DNA but is also a determining factor in many other biological processes. Folic acid and folate are found in many dietary supplements.
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Plant sources
| Sunflower seed | 237 μg / 100 g |
|---|---|
| Spinach | 194 μg / 100 g |
| Lentil | 181 μg / 100 g |
| Chickpeas | 172 μg / 100 g |
| Asparagus | 149 μg / 100 g |
| Roman salad | 136 μg / 100 g |
| Beans | 130 μg / 100 g |
| Hazelnut | 113 μg / 100 g |
| Broccoli | 108 μg / 100 g |
| Sesame | 98 μg / 100 g |
| Walnut | 98 μg / 100 g |
| Peanut | 97 μg / 100 g |
| Brussels sprouts | 93 μg / 100 g |
| Linseed | 87 μg / 100 g |
| Avocado | 81 μg / 100 g |
| Kale | 80 μg / 100 g |
| Chestnut | 70 μg / 100 g |
| Cashew | 68 μg / 100 g |
| Green pea | 65 μg / 100 g |
| Yellow pea | 65 μg / 100 g |
| Pumpkin seed | 58 μg / 100 g |
| White rice | 58 μg / 100 g |
| Cauliflower | 57 μg / 100 g |
| Almond | 55 μg / 100 g |
| Pistachio | 51 μg / 100 g |
| Chia seed | 49 μg / 100 g |
| Bell Pepper (Red) | 46 μg / 100 g |
| Cabbage | 43 μg / 100 g |
| Mango | 43 μg / 100 g |
| Corn | 42 μg / 100 g |
| Orange | 39 μg / 100 g |
| Pomegranate | 38 μg / 100 g |
Animal sources
Vitaverzum
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Adequate folate intake during pregnancy minimizes the risk of occlusion of the medullary tube and also reduces the incidence of preterm birth and gestational anemia.
