Foods with Fiber
and Folate (Vitamin B9)

Leafy Green Vegetables Provide Vitamin B9

Many foods with fiber naturally contain vitamin B9 (also called folate and folic acid), especially leafy green vegetables. However, in the Western diet, a more common source for this vitamin may be fortified breads and cereals.

Fiber Foods with Significant Folate (vitamin B9)

Fruits	Vegetables	Grains and Nuts
Avocado Blackberries Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Orange Papaya Passionfruit Pineapple Pomegranate Raspberries Strawberries	Amaranth Leaves Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Soy Beans Soy Milk Spinach Spirulina Squash - summer Squash - winter	Buckwheat Chestnuts Filberts/Hazelnuts Oats Peanuts Quinoa Rye Sunflower Seeds Wheat-Durum Wheat-Hard Red Wheat-Hard White

Folate (vitamin B9) Health Benefits

The body needs folate to create new cells. A deficiency of folate affects cell division and DNA. Adequate amounts of folate in the diet protects against serious birth defects and cancers.

Folate is related to a large number health concerns, including:

• Heart Disease and Stroke
• Human Reproduction
• Depression
• Obesity
• Cancer
• Memory
• Type 1 Diabetes
• Bone Health
• Macular Degeneration

How Much Folate Do You Need?

Children:

• 0 - 6 months: 65 mcg/day
  7 - 12 months: 80 mcg/day
  1 - 3 years: 150 mcg/day
  4 - 8 years: 200 mcg/day
  9 - 13 years: 300 mcg/day

Adolescents and Adults:

• Males age 14 and older: 400 mcg/day
  Females age 14 and older: 400 mcg/day