Folate, also known as vitamin B9 or vitamin M, is an essential nutrient for human health. Folate is a water-soluble B-vitamin naturally present in some foods and added to others; it plays an important role in the synthesis of DNA, RNA, red blood cells and metabolism. Deficiency of this vital nutrient can cause severe neurological issues, including fatigue, depression and cognitive decline.
Vegan Sources of B9
Vegan diets often lack B9, more commonly known as folate. This essential nutrient helps with cell growth and health, making it an important part of any diet. Fortunately for vegans, there are plenty of plant-based sources of folate available to meet their dietary needs.
We can find folate in legumes like lentils and beans, which can be cooked or added to salads or other dishes. Leafy green vegetables like kale, spinach and turnip greens are also rich in folate. Many vegan-friendly grains such as quinoa and buckwheat contain this nutrient too. Avocados are another significant source that can easily be added to smoothies or a variety of meals. Finally, fortified breakfast cereal is a convenient option that offers an easy way to get your daily dose of B9 on the go.
Recommendations
To ensure adequate intake of folate throughout life stages, the American Academy of Pediatrics recommends supplementation for pregnant women and infants as young as 6 months old. This is especially important during pregnancy when folate helps protect against neural tube defects in newborns. Other age groups at risk for deficiency include people over 50 years old who may have difficulty absorbing naturally occurring folates from their diet because of aging digestion systems.
