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 Last Updated : Mar 20,2019



विटामिन बी 9 रिच फोलेट की - हिन्दी में पढ़ें (Vitamin B9 Rich Folate recipes in Hindi)
વિટામિન બી૯ યુક્ત ફોલેટ માટે ની રેસીપી - ગુજરાતી માં વાંચો (Vitamin B9 Rich Folate recipes in Gujarati)

Vitamin B9, Folate rich 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?

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.

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.
 

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

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)

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

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

Happy Cooking!

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Chana Dal Pancakes recipe
It has been recently discovered that chana dal is a very beneficial pulse for diabetics as it helps in the utilization of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. This recipe makes use of soaked chana dal mixed with vitamin rich vegetables and ....
Tomato Soup, Veg Tomato Soup recipe
Who doesn’t love the tangy, appetizing flavour and creamy mouth-feel of Tomato Soup? Here is a variant with a desi touch, where the tomatoes are blended with cooked moong dal, to improve the texture and balance the flavour too. Onions, sautéed in butter, add more punch and a bit of crunch to t ....
Tava Chana recipe
The very sight of sizzling chana being constantly turned around in the tavas of roadside chaat-wallahs is enough of trigger the gastronomic juices! would it not be wonderful to recreate that wonderful tava chana experience at your own garden cocktail party? cooked kabuli chana, prepared in a lip-sma ....
Pindi Chole, Punjabi Pindi Chana Recipe recipe
Pindi Chole is a classic dish from the Punjabi repertoire, which is flavoured with a large assortment of spice powders and other ingredients like ginger, garlic, tomatoes and onions, which lend an irresistible flavour and aroma to it. While ....
Carrot, Tomato and Beetroot Juice recipe
This low-calorie combination of easily available carrot, tomato and beetroot provides large doses of fibre and vitamin a, and is a perfect way to kick start the day! the lovely colour makes it especially appealing to kids.
Roasted Cashew Nuts, Healthy Roasted Kaju recipe
If you’re nuts about nuts like most foodies are, then this snack is just right for. Something that you can munch on without much guilt, the Roasted Cashew Nuts is made by baking the cashews coated with lemon juice and spices. Its vibrant flavour is sure to add more zeal to your day! You can perk ....
Healthy Oats Vegan Granola Bars with Peanut Butter recipe
Learning to make granola bars is a worthy skill, because granola bars are so tasty and so handy! You can just keep a few in your handbag and munch on them when you are hungry. However, whenever we buy commercial brands, we are always doubtful about the health quotient and quality of ingredients ....
Pyazi, Healthy Bengali Snack recipe
Feeling glum on a monsoon day? Set it right with mouth-watering Pyazi! A traditional Bengali snack, the Pyazi is deep-fried onion bhajiya with a touch of kalanji. This recipe here comes with a
Black Raspberry and Gooseberry Oatmeal Recipe recipe
Creativity at its peak, this unique breakfast dish combines oatmeal with black raspberry and gooseberry, to get a tasty and abundantly nutritious bowlful! Gooseberries are rich in fibre and ....
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe recipe
To many, the phrase comfort food is synonymous with Khichdi, a nourishing and homely food that never fails to satiate. In this recipe, we have combined high fibre oats with yellow moong dal to make a Nourishing Khichdi with a difference. Veggies add a welcome crunch to this recipe, while also br ....
Green Pea Poha, Matar Poha recipe
Iron-rich poha is an all-time favourite breakfast recipe, especially in Maharashtra. In fact, poha can be had any time – packed in a box, a snack on the move, or a tea-time accompaniment. While you might be familiar with the common
Sunny Side Up Eggs, Breakfast Recipe recipe
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
Masala Chickpeas, Kabuli Chana Tea Time Snack recipe
Enhance your tea-time with this scrumptious snack of par-boiled chickpeas cooked in olive oil with tongue-tickling spice powders. The combination of spices used to make the Masala Chickpeas guarantees a super wild time, what with garlic powder, chaat masala, and more such mouth-watering stuff. ....
Vegetable Broth with Yeast Marmite, Vitamin Broth recipe
Time to warm your soul and rejuvenate your body with this wholesome, vitamin-loaded Vegetable Broth with Yeast Marmite. A delight to behold and a pleasure to sip on, this healthy broth is chock-full of nutrients from assorted veggies. The yeast extract gives a nice taste and vitamin B to the bro ....
Grilled Zucchini Recipe recipe
How can something with as simple a flavour as zucchini turn into an exciting, truly appetizing starter? Well, that is just what happens when the zucchini is brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan! The Grilled Zucchini has an absolutely stunnin ....
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