| 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 |
Healthy kale and egg cups, perfect for a quick meal.
12 Feb 2026A unique appetizer of edamame and pear on toasted baguette.
24 Jan 2026A creamy Broccoli and Cheddar Cheese Bake that's easy to make.
25 Dec 2025A nutritious Balsamic Rice Bowl with lentils, peppers, and walnuts.
08 Feb 2026Quick cod stir-fry with cabbage, zucchini, and lemon zest.
02 Jan 2026A hearty spiced pumpkin and lentil soup, perfect for chilly days.
03 Dec 2025Quick and flavorful soy-glazed salmon served with rice and broccoli.
14 Feb 2026Creamy sunflower coconut milk with honey, cinnamon, and vanilla.
23 Jan 2026Easy rosemary and garlic roasted potatoes, perfect for any meal.
19 Dec 2025Creamy egg salad with olives and spices, perfect for sandwiches.
25 Jan 2026Quick garlic-infused spinach with olive oil, perfect as a side dish.
16 Nov 2025A creamy, protein-rich banana avocado smoothie to fuel your day.
20 Nov 2025Simple one-pot black bean soup with cocoa and lime for a quick meal.
13 Jan 2026Creamy lemon spaghetti with spinach for a vibrant weeknight meal.
17 Dec 2025A quick and tasty open-face breakfast sandwich with eggs and avocado.
16 Nov 2025Warm, creamy pumpkin and capsicum soup, perfect for any season.
27 Nov 2025These crispy risotto cakes with sweet potato and rosemary are delicious and versatile.
15 Feb 2026A hearty spaghetti with rich meat sauce recipe for family dinners.
09 Jan 2026A quick and nutritious turkey, goat cheese, and spinach omelet.
24 Dec 2025Baked Portobello caps stuffed with feta, tomato, and mint.
19 Jan 2026