| 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 nutritious almond butter, banana, and spinach smoothie.
14 Dec 2025Creamy shrimp, leek, and spinach pasta in gluten-free style.
10 Jan 2026A fresh and healthy grilled chicken Caesar salad with spinach and parmesan.
31 Jan 2026A quick and flavorful vegetable tofu scramble packed with protein.
18 Dec 2025A creamy green smoothie with kale, blueberries, and almond milk.
01 Dec 2025A hearty chicken and lentil soup packed with fresh herbs and spices.
03 Jan 2026Quick spaghetti with sun-dried tomatoes, garlic, and chili.
30 Nov 2025A hearty warm salad of lentils and roasted sweet potatoes.
15 Feb 2026A vibrant stir-fry with chicken, asparagus, and a tangy lemon sauce.
10 Dec 2025Enjoy a creamy broccoli potato soup with leeks and carrots.
24 Nov 2025Enjoy a light and flavorful garlic and herb white spaghetti.
05 Jan 2026Enjoy grilled avocado topped with melted parmesan cheese.
02 Dec 2025Enjoy a nutritious avocado egg bake for breakfast or a light meal.
31 Dec 2025Delicious zucchini boats stuffed with spinach, lentils, and mozzarella.
07 Dec 2025Easy coconut curry lentils with spinach over brown rice.
24 Dec 2025A nutritious avocado and feta smash on toasted rye bread.
01 Feb 2026A creamy risotto with mushrooms, bacon, and a touch of lemon zest.
25 Dec 2025A comforting oven-baked chicken risotto with crispy bacon and herbs.
19 Nov 2025Healthy baked chicken nuggets with sweet potato chips.
05 Dec 2025Roast cauliflower with thyme and nutty hazelnut butter.
05 Dec 2025Creamy spinach, bacon, and pinenut risotto that's satisfying and delicious.
04 Jan 2026A roasted curry cauliflower dish featuring peanut butter and almonds.
11 Dec 2025Quick lemon shrimp spaghetti topped with feta and dill.
04 Jan 2026A nutritious Peanut Butter, Spinach, and Kale Smoothie.
12 Dec 2025A nutritious scramble with kale, peppers, tomatoes, and cashews.
08 Dec 2025Sweet and spicy maple horseradish-glazed roasted beets.
19 Nov 2025Enjoy a vibrant chargrilled vegetable and bread salad with ricotta.
31 Dec 2025Creamy one-pot chicken spaghetti with lemon and parmesan.
31 Dec 2025A hearty Indian chicken curry with chickpeas and spinach.
11 Feb 2026Delicious sautéed asparagus with balsamic walnuts and parmesan.
29 Dec 2025A refreshing zucchini, rice, and chickpea salad with lemon dressing.
10 Feb 2026A vibrant salad with salmon, spinach, avocado, and asparagus.
29 Nov 2025