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Vitamin B9 (Folic Acid), where it is found, food sources, recommended intake

Vitamin B9 (Folic Acid), why it is required

Vitamin B9 (Folic Acid): Fundamental for pregnant women, it plays an essential role in the synthesis of DNA and the maturation of red blood cells (Merrell et al, StatPearls Publishing, 2020)
Vitamin B9 (Folic Acid)
Vitamin B9 (Folic Acid): Recommended daily Intakes
For
Male
Female
Adults
400 mcg DFE
400 mcg DFE

Note

*mcg DFE = micrograms DFE
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin B9 (Folic Acid): Food sources, where can be found
Food
*mcgDFE
**DV
Beef liver, braised, 85 grams
215
54
Spinach, boiled, 100 grams
131
33
Rice, white, medium-grain, cooked, 125 grams
90
22
Asparagus, boiled, 4
89
22
Brussels sprouts, frozen, boiled, 80 grams
78
20
Lettuce, romaine, 55 grams
64
16
Avocado, 75 grams
59
15
Spinach, raw, 30 grams
58
15
Broccoli, cooked, 80 grams
52
13
Bread, white, 1 slice
50
13
Wheat germ, 2 tablespoons
40
10
Crab, 85 grams
36
9
Turnip greens, frozen, boiled, 70 grams
32
8
Orange, fresh, 1
29
7
Papaya, 125 grams
27
7
Peanuts, dry roasted, 30 grams
27
7
Banana, 1
24
6
Egg, hard-boiled, 1
22
6
Fish, halibut, cooked, 85 grams
12
3
Milk, 1% fat, 250 grams
12
3
Ground beef, 85% lean, cooked, 85 grams
7
2
Chicken breast, roasted, 85 grams
3
1

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