| 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 |
Enjoy a delightful Tomato, Ricotta, and Sticky Red Onion Tart.
22 Nov 2025A light and refreshing mushroom & asparagus salad with vinaigrette.
15 Feb 2026Hearty spinach, mushroom, and cheddar egg casserole perfect for brunch.
11 Nov 2025Baked eggplant balls in marinara sauce with ricotta and parmesan.
16 Nov 2025A zesty tomato-egg skillet with red peppers and jalapeños.
13 Nov 2025Nutritious warm lentil and walnut salad with thyme and garlic.
27 Nov 2025Quick microwave meal with sausage, kale, and white beans.
14 Jan 2026A nutritious Chocolate Black Bean Smoothie with banana and protein.
27 Nov 2025Nutritious lentils with veggies, avocado, and walnuts.
29 Nov 2025Quick and flavorful Aglio e Olio pasta with garlic and olive oil.
14 Nov 2025Creamy Jamaican-style kidney beans cooked with coconut milk.
24 Nov 2025A hearty vegan protein bowl with squash, quinoa, and lentils.
25 Dec 2025Hearty beef and bean chili topped with cheddar and sour cream.
16 Dec 2025Creamy vegan spinach artichoke dip with cashews, perfect for dipping.
05 Jan 2026A hearty vegan black bean soup with sweet corn and spices.
19 Nov 2025A creamy broccoli and cheese soup with potatoes and prosciutto.
19 Nov 2025A hearty chicken pasta with roasted pumpkin and creamy pesto.
10 Dec 2025Enjoy a creamy roasted pumpkin and asparagus risotto with mint.
19 Dec 2025Creamy spinach and sweet potato risotto topped with toasted pine nuts.
03 Dec 2025A refreshing kale and apple juice with lemon and mint.
17 Dec 2025Hearty lentil soup with carrots, onions, and cumin.
22 Dec 2025A quick and nutritious dish of poached eggs with spinach and black beans.
07 Feb 2026Grilled onion salad with rosemary and mustard dressing.
30 Nov 2025Nutty chickpeas and broccoli sautéed with parmesan.
30 Jan 2026A nutritious Shrimp and Vegetable Brown Rice Bowl, perfect for any meal.
12 Nov 2025Creamy pasta-shell risotto with garlic, onion, and broccoli rabe.
10 Feb 2026A spicy and flavorful spaghetti dish with sun-dried tomatoes and basil.
11 Feb 2026Creamy scrambled eggs with sautéed onion and green pepper.
04 Jan 2026Wholesome lentil stew with mushrooms, sun-dried tomatoes, and spinach.
25 Feb 2026A hearty vegan potato and broccoli casserole with creamy white bean sauce.
18 Nov 2025