Folate, also known as vitamin B9, is one of the quiet warriors of good health. It helps your body make new cells every single day — from your skin and hair to your red blood cells. Without enough folate, your body can’t produce or repair DNA properly, which is why this vitamin is especially important during growth years.
It’s also the reason doctors recommend folate-rich diets for teenagers and expectant mothers. Folate helps form healthy blood cells and prevents a type of anaemia that can make you feel tired or weak. It also works with vitamin B12 to keep your brain and nervous system in top shape, supporting clear thinking and focus.
You’ll find folate in leafy greens like spinach, fenugreek, and amaranth, as well as in legumes, citrus fruits, and fortified cereals. The word itself comes from the Latin folium, meaning leaf — a clue that green vegetables are its best source. Unlike some vitamins that can be stored for later, folate is water-soluble, so your body needs a fresh supply every day.
So whether it’s a plate of palak dal or a glass of orange juice, every folate-rich bite helps your body build, repair, and grow stronger from within.