Folate, also called vitamin B9, helps notably to make healthy red blood cells.
Dietary recommendations in the UK are 200µg of folate per day, for men and women aged between 19 and 64 years old.
Here are 10 vegetarian foods rich in folate:
#FolateFoods #VegetarianFoods
1. Beetroot is a great source of vitamin B9. 100g of raw beetroot provides around 150µg and 90µg when cooked.
2. Cooked Pinto beans also contain almost 150µg of folate per 100g.
3. 100g of boiled Brussels sprouts provides us with around 120µg of vitamin B9.
4. 100g of asparagus contains between 100–125µg of vitamin B9, depending on whether they are roasted, grilled or steamed.
5. Leafy green vegetables are also a good source of folate. Spinach and kale provides us with between 80–115µg per 100g.
6. Nuts such as hazelnuts, walnuts and cashews contain around 70µg of folate per 100g.
7. Raw kohlrabi contains around 80µg of folate per 100g.
8. Raw red pepper contains around 75µg per 100g.
9. Steamed broccoli contains around 70µg per 100g.
10. Lastly, berries such as strawberries and raspberries provide between 55–60µg of folate per 100g.
Sources:
– Contains public sector information licensed under the Open Government Licence v3.0. Available at:
– Public Health England. (2016). Government Nutrition Requirements. Available at: (Accessed: 14 July 2020).
– Public Health England. (2019). McCance and Widdowson’s composition of foods integrated dataset. Available at: (Accessed: 18 July 2020).
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Disclamer:
The content of the videos I publish is for educational purposes only. I am not a qualified health professional. The information contained in my videos is not intended to provide medical advice and should not be treated as a recommandation for any health decision. Consult a qualified health professional if you have questions about your diet or your health. The information I give comes from the sources that you can find in the description of each video.
