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Organic Ceremonial Matcha Tea
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Vitamin B9, also known as folic acid, is essential for healthy cell formation and proper nervous system development. Here, you’ll learn where to find it in your diet, how to prevent deficiency, and a lovely way to switch things up with our Organic Ceremonial Matcha.
Reading time: 8 minutes
Vitamin B9 (folate) is a water-soluble vitamin that plays a vital role in DNA synthesis and the formation of blood cells. It also supports tissue repair and is especially important during pregnancy to help prevent neural tube defects.
Without enough folate, red blood cells may not form properly, potentially leading to megaloblastic anaemia with fatigue and shortness of breath.
Essential for cell growth and tissue division, it supports periods of rapid development: pregnancy, childhood, and adolescence.
It contributes to the healthy formation of the neural tube in early pregnancy and supports brain function in adults, helping maintain cognitive and mood balance.
Spinach, kale, and Swiss chard can provide around 100 µg of folate per 90 g cooked portion (about 25% of RI).
Lentils, chickpeas, and kidney beans can provide up to 180 µg per cooked cup (about 45% of RI), plus fibre and plant protein.
Oranges and grapefruit provide around 40 µg per fruit (about 10% of RI) and also bring vitamin C, which supports iron absorption.
Half an avocado provides around 60 µg (about 15% of RI), along with heart-friendly monounsaturated fats.
Sunflower seeds and almonds contain folate, while some fortified cereals can cover 100% of RI in a single serving.
Beetroot provides about 109 µg/100 g (27% of RI), and chicken liver about 580 µg/100 g (145% of RI)—best enjoyed in moderation.
| Food | Folate (µg/serving) | % RI |
|---|---|---|
| Cooked spinach (90 g) | 100 | 25% |
| Cooked lentils (1 cup) | 180 | 45% |
| Medium orange | 40 | 10% |
| Half an avocado | 60 | 15% |
| Chicken liver (100 g) | 580 | 145% |
Adults often aim for 400 µg/day, and pregnancy typically 600 µg/day. Supplementation may be advised before and during pregnancy.
Megaloblastic anaemia can show up as fatigue, paleness, and shortness of breath.
Diarrhoea and bloating can sometimes appear when folate intake is low, as intestinal cell renewal is affected.
Difficulty concentrating, memory issues, or irritability may point to a slow-building deficiency.
Prioritise leafy greens, legumes, and citrus fruits regularly. For a refined addition to your routine, enjoy a cup of Organic Ceremonial Matcha, which can complement your day with plant nutrients and antioxidants.
Vitamin B9 supports energy, nervous system health, and healthy cell growth. By diversifying your food sources—and adding a quality organic matcha when it suits you—you can better meet your needs and reduce the risk of deficiency.
It supports DNA synthesis, red blood cell formation, and nervous system health.
Spinach, lentils, citrus fruits, avocados, sunflower seeds, and chicken liver.
About 400 µg for adults and 600 µg during pregnancy (common recommendations).
Fatigue, anaemia, digestive changes, and difficulty concentrating can be signs of low folate intake.
It can contribute in a modest way; our organic ceremonial matcha is a simple option to complement your routine with plant nutrients and antioxidants.
Chez Matcha Matcha, nous vous proposons un Matcha de grade ceremonial ramassé à la main au Japon et issu d'une agriculture biologique.
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