A Presentation toNutrition ByMr. Allah Dad Khan

2. Sources of Vitamin B9 or Folic
Acid
A Report By
Mr Allah Dad Khan

3. Vitamin B 9 ( Folic Acid)
Vitamin B9 (folic acid) is manufactured by the human body. Vitamin B9 is
required for red blood cell formation, energy production, formation of amino
acids, and protein metabolism.

4. Deficiency of Vitamin B9
 Deficiency of vitamin B9 is caused by alcoholism, malabsorption diseases,
certain medicines, and kidney dialysis. Signs of vitamin B9 deficiency become
noticeable with age.
 Deficiency of Vitamin B9 may lead to heart palpitations, birth defects, and
leucopoenia. Moreover, infertility and sterility are reported in patients
suffering from a deficiency of vitamin B9. Vitamin B9 is very important in the
development of the nervous system of a growing fetus. Long-term deficiency
of vitamin B9 results in anemia.

5. Benefits.
Biotin assists with cell growth, producing fatty acids and amino acids in the
body. Vitamin B7 helps the body maintain a steady blood sugar level and transfer
carbon dioxide. People frequently take biotin supplements to help improve nail
and skin health, though there is not much evidence that it is very effective.
Deficiencies of biotin are rare because intestinal bacteria will produce enough of
the vitamin to fulfill daily requirements. Because of this there are no daily
requirements for biotin intake.

6. Food Sources.
Those looking to increase their intake of biotin can consume raw egg yolks
(however, consuming egg whites limits the amount of biotin in the body), Swiss
chard, green leafy vegetables, liver, peanuts and Saskatoon berries.

7. Dark Leafy Greens
 It should come as no surprise that one of the
planet’s healthiest foods is also one of the
highest in folate. For an immediate boost in
folic acid, consider adding more spinach,
collard greens, kale, turnip greens and
romaine lettuce into your daily diet. Just one
large plate of these delicious leafy greens
can provide you with almost all of your daily
needs for folate.
 Spinach — 1 cup = 263 mcg of folate (65% DV)
 Collard Greens — 1 cup = 177 mcg of folate
(44% DV)
 Turnip Greens — 1 cup = 170 mcg of folate
(42% DV)
 Mustard Greens — 1 cup = 103 mcg of folate
(26% DV)
 Romaine Lettuce — 1 cup = 76 mcg of folate
(19% DV

8. Seed And Nuts
 Seeds like sunflower seeds, almonds, flax seeds and
peanuts supply the beneficial fats and nutrients,
including folic acid. You can eat the seeds raw, sprouted
or sprinkled onto a salad for a healthy dose of folic acid.
 1 cup of almond contains 46 micrograms of folic acid.
One ounce serving of sunflower seeds will provide you
with 67 micrograms of folic acid, approximately, 18% of
your daily requirement. It also contains a decent amount
of Vitamin E, which is required for healthy skin and hair.
 Besides munching them as a quick snack in between
meals, sunflower seeds can also be added to granola bars
and cereals for some extra crunch, or can also be baked
with cakes and cookies for a nutty taste.
 Peanut is another amazing folic acid foods. A mere half
cup of peanuts is filled with 106 micrograms of folic acid
and 427 calories. A single tablespoon of flax seeds
provides 8 micrograms of folic acid, amounting to 2% of
the daily required amount. Flax seeds also play an
important role in the body’s ability to grow and
regenerate healthy cells. Nutritionists recommend
consuming one to two teaspoons of flax seeds daily.

9. Arugula
 Like other dark, leafy green
vegetables, arugula is a nutritional
powerhouse. It’s packed with
calcium, Vitamin A, potassium, iron,
and zinc. Add a cup of arugula to
your salad and you’ll also benefit
from 19 micrograms of folic acid.
Make it an even more powerful salad
by adding other fruits and veggies
that are high in folic acid, such as
broccoli and avocados.
 Serving Size (1 cup), 19 micrograms
of folic acid (2% DV), 6 calories.

10. Asparagus
Asparagus is a low-calorie veggie that
has been used in traditional medicine
for generations. Today, its health
benefits are well-documented and
widely renowned. Four stalks of
asparagus contain 89 micrograms of
folic acid, or about 22% of the daily
value. Asparagus also provides
moderate levels of
potassium, calcium, copper, and iron.
Serving Size (4 spears), 89
micrograms of folic acid (22% DV), 13
calories.

11. Avocado
If you’re concerned about getting
enough folic acid, avocados are one of
the best fruits you can eat. Eat a
single avocado each day, and you’ll
fulfill 41% of the daily recommended
value of folic acid. Avocados are a
nutrient-rich food that also provides
your body with potassium, Vitamin C,
and antioxidants.
Serving Size (1 avocado), 162.8
micrograms of folic acid (41% DV),
322 calories.

12. Bananas
One medium-sized banana contains
about 6% of the daily recommended
value of folic acid. Grabbing a banana
as a quick snack can be a great way to
get that last little bit of folic acid into
your diet for the day. It’s also a great
fruit to enjoy on a regular basis
anyway: bananas are high in
potassium, protein, and fiber.
Serving Size (1 medium banana),
23.6 micrograms of folic acid (6%
DV), 105 calories.

13. Beets
Beets are a great source of
antioxidants and provide
detoxification support, making it one
of the best liver cleansing foods.
Besides, beets are also an amazing
source of folic acid foods. One cup of
boiled beets provides you with 136
micrograms of folic acid.

14. Broccoli
A half cup of chopped broccoli gives
you 52 micrograms of folic acid, or
about 13% of what the average person
should consume per day. Broccoli can
be eaten raw or cooked. It makes a
great addition to salads and pasta
dishes, or you can add it as a side dish
to your favorite meat or fish entrée.
Serving Size (1/2 cup chopped), 52
micrograms of folic acid (13% DV), 26
calories.

15. Brussels Sprout
Brussels might not be the tastiest
vegetable around, but there is no
denying that Brussels is one of the
best foods rich in folic acid. Eating a
cup of Brussels will provide you with
approximately 25% of your daily
recommended amount. It is also high
in Vitamin A, C and K, potassium,
manganese and magnesium

16. Citrus Fruits
Many fruits contain folic acid, but
citrus fruits rank the highest. Oranges
are an especially rich source of folic
acid. One orange holds about 50 mcg,
and a large glass of juice may contain
even more. Other folate-rich fruits
include papaya, grapefruit, grapes,
banana, cantaloupe and strawberries.
Here is a short list of fruits high in
folic acid
Oranges — One orange = 40 mcg of
folate (10% DV)
Grapefruit — One grapefruit = 30 mcg
of folate (8% DV)

17. Corn
One cup of corn provides you with
76mcg of folic acid. It is a great
addition to normal lunches and salads,
although the canned versions should
be replaced with healthier, fresh corn.

18. Celery
Celery is known for helping with
kidney stones. It is also known for
containing folic acid! One cup will give
you approximately 34mcg of folic acid.
It can be eaten raw, steamed or
combined.
Celery is commonly regarded as a
great food to help with kidney stones,
but did you know it’s also a great
source for folic acid? Just one cup of
raw celery will give you approximately
34 mcg of folate, accounting for 8% of
your daily needs.

19. Carrots
Carrots are another extremely popular
vegetable that is probably in your
home right now. Just one cup of raw
carrots will give you almost 5% of your
daily recommended needs for folic
acid. Eat baby carrots as a snack or
add them to your salads for a folate
boost!
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20. Papaya
Papaya is a colorful, tropical fruit
that’s as rich in nutrients as it is in
flavor. These fruits work well both in
savory dishes and as dessert.
Regardless of when and how you eat
them, your body will enjoy a boost in
nutrients, including folic acid. Papayas
are also a great source of Vitamin A,
Vitamin C, calcium, and
potassium. Serving Size (1 small
papaya), 57.8 micrograms of folic
acid (14% DV), 59 calories.

21. Straw Berries
Strawberries — 1 cup = 25 mcg of
folate (6.5% DV

22. Raspberries
Raspberries — 1 cup = 14 mcg of
folate (4% DV)

23. Lentils
Lentils — 1 cup = 358 mcg of folate
(90% DV)

24. Pinto Beans
Pinto beans are a popular type of bean
for several reasons: they’re easy to
find, cheap to buy, versatile in
preparation, and wonderfully healthy
to eat. Add a cup of these nutrient-
rich legumes to your plate each day
and you’ll fill your body with nearly
three-quarters of the recommended
amount of folic acid for the day.
Serving Size (1 cup), 249 micrograms
of folic acid (74% DV), 245 calories.

25. Black Eyed Beans
Enjoy half a cup of black-eyed peas by
cooking them with rice, pork, shallots,
spinach, or some simple spices. However
you decide to cook them, you’re certain
to enjoy the many health benefits they
provide. One half-cup serving contains
over 104 micrograms of folic acid,
enough to help you reach 26% of the
recommended daily value.
Serving Size (1/2 cup), 104.8
micrograms of folic acid (26% DV), 80
calories.

26. Kidney Beans
Kidney Beans — 1 cup = 229 mcg of
folate (57% DV)

27. Okra
This slim, green vegetable is a one of
the most nutritious folic acid rich
foods. Okra has a distinct ability to
offer minerals and vitamins while
cleansing the entire digestive tract
from toxic build-up. A cup of cooked
okra will give you approximately, 37
micrograms of folic acid.

28. Soybean
Soybeans are super-food, packed with
several health friendly nutrients and
minerals like potassium, calcium and
folic acid. Half cup of soybean
provides you with 177 micrograms of
folic acid, almost half of your total
daily requirement. Soybeans also
promote the health of heart and cells.

29. Sunflower Seeds
Sunflower seeds provide the body with
beneficial fats and essential nutrients,
including folic acid. A one-ounce
serving nets you nearly 20% of the
recommended amount of folic acid for
the day. Sunflower seeds also contain
Vitamin E, which is essential
for healthy skin and hair. They also
make a tasty treat that’s easy to grab
when you need a quick energy boost.
Serving Size (1 ounce), 66.6
micrograms of folic acid (17% DV),
173 calories.

30. Lentils
Cooked Lentils is another amazing
food containing folic acid, a pregnant
lady can include in her pre-natal diet.
A small bowl of lentils will give the
majority of your recommended daily
amount of folic acid. 1 cup of lentils
provides you with 360 micrograms of
folic acid. Lentils are also packed with
other nutrients like iron, protein, fiber
and are very low in fat, which makes
it the best substitute for meat.

31. Peanuts
Peanuts are often associated with
baseball games, but you might be
surprised to learn that they’re rich in
folic acid and other nutrients. A half
cup of peanuts is filled with just under
106 micrograms of folic acid, or just
over a quarter of the average person’s
needs for the day. Peanuts are also a
great source of zinc, protein,
magnesium, and copper.
Serving Size (1/2 cup), 105.9
micrograms of folic acid (26.5% DV),
427 calories.

32. Flaxseed
It’s easy to add a tablespoon of flaxseed
to your diet each day, and the health
benefits you’ll enjoy as a result make it
more well worth the effort. A single
tablespoon provides 3% of the
recommended amount of folic acid.
Flaxseed is also a good source of fiber,
Vitamin E, and cancer-preventing
lignans. Many nutritionists recommended
consuming between one and two
tablespoons of flaxseed a day. Serving
Size (1 tablespoon), 7.8 micrograms of
folic acid (3% DV), 48 calories.

33. Cantaloupe
This sweet-flavored fruit is a favorite
of many healthy eating advocates. To
make sure it is not overripe or not ripe
enough, smell the fruit for its
distinctive smell or tap its outer shell.

34. Squash
Squash may not be the most popular
vegetable for your family, but there is no
denying its nutritional benefits. And, if you
make it right, it can be delicious. Whether it’s
summer squash or winter squash, adding
squash to your diet will help give you a boost
in folic acid. Here is a breakdown of how
much folate can be found in squash.
 Winter squash — 1 cup = 57 mcg of folate
(14% DV)
 Summer Squash — 1 cup = 36 mcg of
folate (9% DV)
 These are just a few of the foods with
folic acid, are you aware of others? Tell
me your thoughts in the comments below.

35. Yeast Extract Spread
Yeast extract spread (marmite) has a
strong, savory, and slightly salty
flavor. It’s commonly spread on toast,
sandwiches, or crackers. If you’ve
never tried it before, note that a little
goes a long way; because of the
strong, salty flavor, spread marmite
very thinly and try a bite to make sure
you’re happy with the taste. One
teaspoon is a good starting point.
Serving Size (1 teaspoon), 61
micrograms of folic acid (15% DV), 9
calories.

36. Turkey Liver
Turkey is a staple around the winter
holidays, so when preparing your meals,
don’t forget to keep the turkey liver.
Many cooks save the liver to add to
stuffing or gravy. A turkey liver that
weighs 100 grams contains more than
the recommended value of folic acid to
be consumed per day. Since you’ll likely
be sharing your meal with family and
friends, everyone will be able to enjoy
the nutritional benefits in smaller
quantities.
Serving Size (100 grams), 691
micrograms of folic acid (173% DV),
273 calories.

37. Dark Green Leafy Vegetables:
Leafy vegetables are packed with loads of
essential vitamins like minerals, phytonutrients
and powerful antioxidants which help to fight
against cancer. Dark leafy vegetables have a high
level of folic acid content when compared with
other vegetables.
For an immediate boost in folic acid levels,
consider including more spinach, collard greens,
kale, romaine lettuce and turnip greens into your
daily diet. A large plate of these delicious veggies
will provide you with almost all of your daily
need for folic acid.
1 cup of spinach provides 265 micrograms of folic
acid, 1 cup of collard greens provides 177
micrograms, 1 cup of turnip green provides 170
micrograms and 1 cup of Romaine lettuce
provides 76 micrograms of folic acid. Do not
overcook the vegetables, as overcooking can
significantly reduce folate content in your food.

38. Fortified Cereals:
Food producers often enhance the
nutritional value of their products
with proteins, vitamins and other
nutrients. Most of the fortified cereals
supply a whopping 100 to 400
micrograms of folic acid per serving.
While buying cereals, look for at least
35% of the daily value on the
nutritional label.

39. Dried Spearmint
Dried herbs such as rosemary, basil,
thyme, mint, and more are adored for
the fantastic flavor they bring to the
kitchen. They’re also nutritional
powerhouses, bringing essential vitamins
and minerals to your body. For folic acid,
dried spearmint is the best: a tablespoon
provides just over 10 micrograms of folic
acid, or 3% of what the average person
needs per day. Stir some spearmint in
your water, tea, or lemonade for a minty
refreshment, or add it to a fruity salad
for a cool and delicious flavor.
Serving Size (1 tablespoon), 10.6
micrograms of folic acid (3% DV), 6
calories.

40. Tomato Juice
If you struggle to meet your daily folic
acid requirements, a serving of
tomato juice is a great way to reach
that last stretch. A six-ounce serving
of tomato juice provides 36
micrograms of folic acid, or 9% of the
daily value. If the taste leaves
something to be desired, try spicing
things up with Tabasco sauce or a
pinch of pepper. Serving Size (6 fluid
ounces), 36.4 micrograms of folic
acid (9% DV), 31 calories.

41. Chili Powder
A pinch of chili powder adds a wonderful
zing of flavor to many dishes. Plus, it’s a
surprising source of Vitamin A, Vitamin
C, potassium, calcium, and even folic
acid. A teaspoon of this rich spice
contains 2 micrograms of folic acid. Add
a little bit of chili powder to your meals
here and there, and you’ll be doing your
body (and your taste buds) a real
service. Serving Size (1 teaspoon), 2.1
micrograms of folic acid (1% DV), 6
calories.

42. Oranges
There are many reasons besides
Vitamin C to make sure you’re getting
plenty of oranges in your diet.
Oranges are a viable source of folic
acid, with about 29 micrograms in a
single small orange. Fresh-squeezed
orange juice is always an option, but
consuming the fruit itself provides the
most health benefits. Serving Size (1
small orange), 28.8 micrograms of
folic acid (7% DV), 45 calories.

43. Eggs
Eggs are loaded with protein and
vitamins; they are a very healthy
choice and contain less than 100
calories. Eggs are great for babies and
even for adults because of their
versatile use. To have your daily dose
of folic acid, keep a few boiled eggs in
the refrigerator or include eggs in your
meals a few times a week.