Daily Amount Needed

At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.

Children need between 150 to 300 mcg per day.

Vitamin B9 Information

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

Fruit Sources:

Avocado
Blackberries
Boysenberries
Breadfruit
Cherimoya
Dates
Guava
Loganberries
Lychee
Mango
Orange
Papaya
Passionfruit
Pineapple
Pomegranate
Raspberries
Strawberries

Vegetable Sources:

Amaranth Leaves
Artichoke
Asparagus
Beetroot
Bok Choy
Broccoli
Brussels Sprouts
Chinese Broccoli
Chinese Cabbage
French Beans
Lima Beans
Okra
Parsnip
Peas
Potatoes
Spinach
Spirulina
Squash - summer
Squash - winter

Nut/Grain Sources:

Buckwheat
Chestnuts
Filberts/Hazelnuts
Oats
Peanuts
Quinoa
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Cheddar Cheese
Eggs
Salmon
Lamb
Soy Beans
Soy Milk
Lowfat Yogurt
Beef Jerky

Legume Sources:

Most legumes are good sources of Folate but these are very good sources:
Black Eye Peas
Edamame
Soy Beans