Vitamin
Vitamin B9 (Folate)
Recommended Daily Allowance: 400 mcg
Folate is critical for DNA synthesis, cell division and fetal neural tube development.
✅ Health Benefits
- DNA synthesis and cell division
- Fetal neural tube development
- Blood formation
- Homocysteine reduction
⚠️ Deficiency Signs
- Megaloblastic anemia
- Neural tube defects in fetus
- Fatigue
- Mouth ulcers
🛑 Excess
- May mask B12 deficiency (>1000 mcg)
🏆 Top Sources in NeuroDiet Database
Chickpea flour (100g)
100g
437 mcg
100g
Cookies shortbread (3 pc)
3 pc (50g)
300 mcg
3 pc (50g)
Lentil soup (300ml)
300ml
300 mcg
300ml
Edamame (100g)
100g
300 mcg
100g
White beans cooked (150g)
150g
204 mcg
150g
Lentils (boiled, 200g)
200g
200 mcg
200g
Black beans (boiled, 200g)
200g
200 mcg
200g
Chickpeas (boiled, 200g)
200g
200 mcg
200g
Chicken liver (100g)
100g
200 mcg
100g
Oat cookies (2 pc, 40g)
2 pc (40g)
200 mcg
2 pc (40g)
💡 Interesting Facts
- Leafy greens, legumes, liver are sources
- When planning pregnancy: 400–800 mcg/day
- "Folate" from Latin folium — leaf
Other Nutrients
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