Vitamin B9, Folate rich Recipes
folate rich Indian recipes. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. When women are pregnant too, they are prescribed to take folic acid. What is this nutrient, and why is it important for you?
![Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe]()
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe
Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer. Adults and grown-up kids need 100 mcg of this vitamin every day. Its deficiency is known to cause megaloblastic anaemia in both adults and children. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath.
![Green Pea Poha, Matar Poha]()
Green Pea Poha, Matar Poha
It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Consuming enough folate before and during pregnancy helps to prevent major birth defects concerning the baby's brain. Along with foods rich in folate, you should take a folic acid tablet (synthetic form of folate) every day while you are trying to get pregnant and until you are 12 weeks pregnant.
![Masala Chickpeas, Kabuli Chana Tea Time Snack]()
Masala Chickpeas, Kabuli Chana Tea Time Snack
Foods High in Vitamin B9 Folate
| Ingredients |
mcg/cup |
| Chick Peas (kabuli chana), cooked |
305 |
| Moong |
275 |
| Chana Dal (split Bengal gram), cooked |
242 |
| Chawli Beans (cow peas), cooked |
233 |
| Spicy Yellow Moong Dal (split yellow gram), cooked |
213 |
| Urad Dal (split black lentils), cooked |
199 |
| Soyabean, cooked |
175 |
| Toovar Dal (Arhar), cooked |
169 |
| Til ( Sesame Seeds) |
161 |
| Gavarfali (Cluster beans), chopped |
144 |
| Chawli leaves (Cowpea leaves), chopped |
101 |
| Spinach (Spinach), chopped |
84 |
| Bhindi (Ladies finger), chopped |
74 |
| Soyabean Flour |
68 |
| Tomatoes, chopped |
47 |
| Fansi ( French beans), chopped |
46 |
| Bajra flour (Black millet flour) |
44 |
| Gehun ka atta ( Whole wheat flour) |
39 |
| Peanuts (Groundnuts) |
27 |
| Phudina ( Mint leaves), chopped |
11 |
10 Functions of Folate or Vitamin B9
| |
10 Functions of Folate or Vitamin B9 |
| 1. |
Helps your body to produce and maintain new cells |
| 2. |
Produces and maintain new Red Blood Cells |
| 3. |
Prevent DNA changes that may cause Cancer |
| 4. |
Key for helping Pregnant women |
| 5. |
Crucial for Brain functioning |
| 6. |
Adults and children need folate to prevent Anaemia |
| 7. |
Helps in the functioning of the heart |
| 8. |
Folate acts as an Anitoxidant |
| 9. |
Acts as an antidepressant |
| 10. |
Maintains bone density |
Folate Rich Veg Recipes
We have a good collection of folate rich Indian recipes. There are several good sources of folate, which you can include in your daily diet to prevent its deficiency. All these wonderful ingredients can be cooked into tasty dishes that the whole family will enjoy. Here are some of the popular folate-rich ingredients and our favourite recipes using these.
1. Kabuli Chana, cooked :
Try the Antioxidant, Protein Rich Healthy Lunch Salad
2. Chana Dal (split Bengal gram), cooked :
Go for the Chana Dal Pancakes
3. Chawli beans (cow peas), cooked :
You will love the Chawli Bean Subzi, Black Eyed Bean Salad, (Chawli and Mixed Vegetable Salad)
![Chawli Bean Subzi]()
Chawli Bean Subzi
4. Yellow moong dal (split yellow gram), cooked :
Try the Spicy Yellow Moong Dal, Gehun ki Bikaneri Khichdi
5. Urad Dal (split black lentils), cooked :
Go for the Healthy Urad Dal with Spinach
![Urad Dal with Spinach, Healthy Urad Dal with Spinach]()
Urad Dal with Spinach, Healthy Urad Dal with Spinach
6. Gavarfali (cluster beans) :
Try the Gavarfali ki Sukhi Subzi
7. Palak (Spinach) :
Start off with the Spinach Soup with Garlic
Looks like you are going to have a delicious time upping your folate intake! What fun!
Here is a detailed list of 20 Foods High in Vitamin B9 Folate
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