| Benefits of Vitamin B9: | Foods rich in vitamin B9: |
|---|---|
| Prevents birth defects: Adequate intake of vitamin B9 during pregnancy is essential for proper fetal development and can reduce the risk of birth defects in the baby's brain and spine. | Dark leafy greens (spinach, kale) |
| Reduces the risk of heart disease: Vitamin B9 can help lower homocysteine levels in the blood, which is a risk factor for heart disease. | Beans, lentils, asparagus |
| Boosts cognitive function: Vitamin B9 may improve cognitive function and reduce the risk of age-related cognitive decline. | Avocado, broccoli, oranges |
| Supports immune function: Vitamin B9 is important for the formation and function of white blood cells, which play a key role in the immune system. | Fortified cereals and breads |
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03 Jan 2026Creamy spinach and avocado soup with lemon for a refreshing taste.
27 Nov 2025Vibrant beetroot salad with pomegranate and pistachio.
05 Jan 2026A creamy chicken and mushroom dish served with potatoes and green beans.
09 Dec 2025Quick and savory mushroom and onion scrambled eggs for breakfast.
09 Jan 2026A quick and vibrant spinach, tomato, and onion salad with a lemon dressing.
08 Dec 2025A hearty chicken and bean stew with red peppers and spice.
19 Jan 2026A quick sauté of garlic, mushrooms, peas, and sunflower seeds.
16 Dec 2025A refreshing cucumber avocado salad with cherry tomatoes and olives.
06 Jan 2026A refreshing avocado salad with crunchy pumpkin seeds and zesty lime.
30 Jan 2026A hearty Cauliflower and Chickpea Curry with vibrant spices.
23 Dec 2025Quick and healthy nori rolls with cucumber, avocado, and tofu.
16 Nov 2025A refreshing citrusy avocado salad with tomatoes and onions.
14 Jan 2026Balsamic-glazed salmon served with spinach, olives, and raisins.
11 Jan 2026A hearty salad with roasted sweet potatoes and creamy avocado-yogurt dressing.
10 Feb 2026Delicious smoked salmon avocado scramble on whole-wheat toast.
21 Nov 2025A protein-packed tofu and egg scramble with tarragon.
02 Dec 2025Flavorful spinach stuffed turkey breast with feta and ricotta.
07 Feb 2026Hearty spiced chicken and lentil soup with cauliflower and coconut milk.
07 Feb 2026Hearty roasted vegetable and chickpea soup, perfect any time.
16 Feb 2026A fresh pasta dish with peas, asparagus, and mint gremolata.
28 Jan 2026A hearty creamy chicken and zucchini bake with vibrant veggies.
23 Jan 2026A comforting cheesy tomato rice bake with ground beef.
13 Dec 2025A quick and nutritious ground beef taco salad with fresh veggies.
03 Dec 2025A wholesome dish of curried lentils, kale, and asparagus.
20 Feb 2026Enjoy a healthy white bean and artichoke toast with spinach and basil.
15 Feb 2026Easy garlic cherry tomato pasta with arugula, quick to make!
06 Jan 2026Creamy pasta with peas and crispy bacon, brightened by lemon zest.
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