Folic acid (vitamin B9) is essential for cell division, blood formation, and especially important during pregnancy. A deficiency can lead to anemia and, in pregnant women, to birth defects. Here you can see which foods are classified as suitable or unsuitable with folate deficiency.
With Folate Deficiency, 218 foods are currently allowed and 50 foods are not recommended. Check all foods in the interactive tool above.
Particularly rich in folate are green leafy vegetables (spinach, lamb's lettuce, broccoli, kale), legumes (lentils, beans), whole grains, liver, egg yolk, and certain nuts. Fresh, minimally processed foods have the highest folate content.
Folic acid is crucial for cell division and development of the neural tube in the embryo. A deficiency in early pregnancy increases the risk of neural tube defects (e.g., spina bifida). Women planning a pregnancy are advised to start supplementing folic acid before conception.
Folate is very sensitive to heat, light, and water. Long cooking, blanching, and soaking can destroy up to 90% of folate. Gentle preparation such as steaming or brief sauteing preserves more folate.
Alcohol inhibits the absorption of folate in the intestine and promotes its excretion through the kidneys. Regular alcohol consumption is a common cause of folate deficiency. With folate deficiency, alcohol should be completely avoided.
Particularly rich are green leafy vegetables (spinach, lamb's lettuce, kale), legumes (lentils, chickpeas), asparagus, broccoli, liver, eggs, and whole grain products. Folate is heat-sensitive - gentle preparation preserves the content.
Folate is essential for cell division and the development of the neural tube in the embryo. A deficiency can lead to neural tube defects (spina bifida). Women planning pregnancy should supplement 400 micrograms daily even before conception.