| 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 |
A comforting Indian-style potato and pea curry with spices and coconut milk.
16 Dec 2025Creamy cauliflower and bacon gratin with a crunchy topping.
20 Nov 2025Healthy oven-baked fish fingers served with chips and fresh sides.
15 Dec 2025Enjoy creamy scrambled eggs with spinach and parmesan.
25 Jan 2026Refreshing Cucumber Apple Berry Smoothie that's easy to make.
25 Feb 2026Delicious buttermilk French toast served with maple syrup.
29 Jan 2026Savour creamy bacon carbonara topped with a poached egg.
20 Nov 2025Tasty chicken quesadilla with avocado, black beans, and salsa.
16 Jan 2026Nourishing broccoli hash topped with a fried egg, perfect for any meal.
05 Jan 2026A hearty vegetarian spaghetti with lentil bolognese sauce.
17 Dec 2025A quick and vibrant chilli, zucchini, and lemon pasta dish.
27 Dec 2025Hearty chicken, leek, and green pea pies in puff pastry.
28 Dec 2025Enjoy a protein-packed Parmesan Chicken Scramble for breakfast.
24 Nov 2025A nutritious mustard lentil and sweet potato bowl for lunch or dinner.
13 Nov 2025Make a quick and flavorful puttanesca pasta with anchovies and olives.
03 Feb 2026Delicious low-carb zucchini bacon egg nests for a healthy breakfast.
18 Dec 2025Potatoes and cauliflower cooked with sesame oil and spices.
26 Jan 2026A delicious roasted beet salad with pistachios and feta cheese.
03 Feb 2026A rich and creamy soup with cauliflower, potatoes, and crispy bacon.
27 Dec 2025Salmon served with roasted cauliflower and currant brown butter.
06 Jan 2026A vibrant and nutritious green protein smoothie for any time of day.
25 Dec 2025A creamy pumpkin risotto with basil and toasted pine nuts.
20 Dec 2025Enjoy Garlic and Chilli Shrimps with Pasta—spicy and satisfying!
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16 Nov 2025Enjoy a light and flavorful spaghetti with tomato, basil, and rocket.
13 Feb 2026A nutritious spinach, tomato, and cottage cheese omelet.
25 Jan 2026