Vitamin B9 is a water-soluble vitamin also known as folate or folic acid. Vitamin B9 is an important vitamin for our body. It is essential for the formation of red blood cells and the development of healthy cells. It plays an important role in proper brain functioning and mental and emotional health. It helps in the formation of the body’s genetic material DNA and RNA. During pregnancy in women, it reduces the risk of birth defects in the brain and spinal cord.
Deficiency of vitamin B9 can cause many types of physical problems such as anemia, birth defects in pregnancy, and increased risk of heart disease. Fatigue, weakness, shortness of breath, rapid heartbeat, and inability to concentrate are some symptoms of vitamin B9 deficiency. To overcome the deficiency of vitamin B9, we have mentioned below some important food items in which vitamin B9 is found in abundance.
10 Best Food Sources of Vitamin B3
1. Spinach
Many vitamins and nutrients are found in spinach. Vitamin B9 is found in the highest quantity in spinach. Apart from this, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, and Vitamin B5 are found in it. Apart from this, minerals are also found in spinach, 100 grams of spinach contains calcium – 24 mg, iron – 2.5 mg, potassium – 540 mg, and magnesium – 49 mg. 100 grams of spinach contains about 2.5 – 3.0 grams of protein. We must include spinach in our diet, it has many health benefits such as: keeping heart health better, keeping the digestive system healthy, improving skin health, and strengthening the immune system.
2. Peas
Many vitamins and nutrients are found in peas. Vitamins like vitamin B9 are found in large quantities in peas. Apart from this, it also contains other vitamins like vitamin K, vitamin C, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin B5, and vitamin E. Peas also contain many types of nutrients. About 100 grams of peas contain 5 grams of protein, 5 grams of fiber, 25 grams of calcium, 244 mg of potassium, 19 mg of magnesium, 1.5 mg of iron, and 1.2 mg of zinc. Consuming peas has many health benefits such as improving heart health, keeping the digestive system healthy, helping in maintaining weight, improving skin health, and strengthening the immune system.
3. Turnip
Many vitamins and nutrients are found in turnips. Some of the major vitamins found in turnips are vitamin B9, vitamin C, vitamin K, vitamin B6, vitamin B2, vitamin B1, vitamin B3, vitamin B5, and vitamin E. Apart from this, turnips also contain many nutrients, about 100 grams contain 0.9 protein, 1.8 fiber, 30 mg calcium, 191 mg potassium, 11 mg magnesium, 0.3 mg iron, and 0.27 zinc. Consuming turnips has many health benefits such as improving heart health, keeping the digestive system healthy, helping in weight management, improving skin health, strengthening the immune system, etc.
4. Beans
Beans contain many vitamins and nutrients. Some of the major vitamins found in beans are vitamin B9, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin C, vitamin K, and vitamin B5. Apart from this, beans also contain many nutrients. About 100 grams of beans contain 21 grams of protein, 16 grams of fiber, 113 mg of calcium, 1150 mg of potassium, 25 mg of magnesium, 1 mg of iron, and 0.24 mg of zinc. Consuming beans can have many health benefits, including: improving heart health, keeping the digestive system healthy, helping in weight management, improving skin health, strengthening the immune system, etc.
5. Tuna Fish
Tuna fish is a nutritious and healthy food, which contains many vitamins and nutrients. Vitamin B6 is found in the highest quantity in tuna fish. Apart from this, vitamin D, vitamin B12, vitamin B3, vitamin E, vitamin K, vitamin B9, vitamin B2, vitamin B1, vitamin B5 are found in it. Apart from this, nutrients are also found in it like 100 grams of tuna fish containing 29 grams of protein, 1.3 grams of omega-3, 11 mg calcium, 237 mg potassium, 27 mg magnesium, 2 mg iron – 1.3, and 1 mg zinc. Consuming tuna fish has many health benefits such as improving heart health, keeping the digestive system healthy, helping in weight management, maintaining skin and hair health, and strengthening the immune system.
6. Brown rice
Brown rice contains many nutrients and vitamins, one of the main sources of this is vitamin B9. Apart from this, it also contains vitamins B6, vitamin E, vitamin K, vitamin B9, and minerals like magnesium, manganese, iron, zinc, potassium, fiber, protein etc. There are many benefits of including brown rice in your diet such as it is very beneficial for the muscles and nervous system, keeps the digestive system healthy, helps in controlling diabetes, controls blood pressure and there are many more benefits.
7. Salmon Fish
Salmon fish is rich in many vitamins and nutrients. Vitamin B9, Vitamin B12, Vitamin D, Vitamin B6, Vitamin E, Vitamin K, Vitamin B, Vitamin B2, Vitamin B1, and Vitamin B5 are found in salmon fish. Apart from this, many nutrients are also found in salmon fish. About 100 grams of salmon fish contains 25 grams of protein, 1.6 grams of omega 3, 9 mg of calcium, 363 mg of potassium, 30 mg of magnesium, and 0.25 – 0.40 mg of iron. Consuming salmon fish has many health benefits such as improving heart health, keeping the digestive system healthy, helping in weight management, improving skin health, strengthening the immune system
8. Oatmeal
Oatmeal is a healthy and nutritious food. Oatmeal is rich in many vitamins and nutrients. Some of the main vitamins found in oatmeal are vitamin B9, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin E and vitamin K. Vitamin B9 is found in the highest quantity in oatmeal. Apart from vitamins, minerals are also found in oatmeal such as calcium, phosphorus, magnesium, potassium, sodium, zinc, and iron etc. Oatmeal has many health benefits such as its consumption strengthens our bones, is very beneficial for cancer patients, and reduces the risk of cancer.
9. Black Beans
Black beans are a nutritious and healthy food, which contains various types of vitamins and minerals. Vitamin B9 is found in the highest quantity in black beans. Apart from this, other vitamins are also found in it like Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, and Vitamin B6. Many types of minerals are also found in black beans like calcium, phosphorus, magnesium, potassium, sodium, zinc, iron, copper, manganese, selenium, etc. Some of the main health benefits of consuming black beans are: improve heart health, helps maintain blood pressure, and helps in reducing diseases like diabetes.
10. Beef Liver
Beef liver is one of the good sources of vitamin B9. Apart from this, many types of vitamins and minerals are found in it like vitamin A, B1, B2, B3, B5, B6, D, E, calcium, phosphorus, magnesium, potassium, sodium, zinc, iron, copper, manganese, selenium etc. Consumption of beef liver helps in controlling diabetes, helps in reducing the risk of cancer and boosts the immunity system.
