10 Folate Filled Foods (And Why That Is Good)

If you are pregnant or are trying to conceive, you may be familiar with folate, a vitamin that is essential for the development of red blood cells.1 However, eating folate-rich foods has many other benefits, and they can be detrimental to your health and well-being. .


Nutritionist Lisa Richards, CNC, states, "Folate is an important component that plays a key role in cellular health and DNA production. Homocysteine ​​[an amino acid] often rises when there is not enough folate in the body, which can lead to proliferation. of heart disease, "he explains." Folate can help reduce the signs and symptoms of cellular health, from aging skin to chronic diseases. "


Also known as vitamin B9, folate is found in vegetables, legumes, and fruits.2 According to well-known chef and nutritionist Serena Poon, CN, CHC, CHN, "folate is more concentrated than folic acid," a type of synthetic vitamin. B9 is found in supplements and fortified foods. Poon points to the NIH study which shows that it is much harder for your body to convert folic acid into an active form of vitamin B9 than to eat foods rich in folate. So although doctors may recommend certain people to take a folic acid supplement (more on that later), the best way to get your B9 by eating a rich source of food.3 "Eating folate-rich foods is preferred by folic acid," explains Poon, "unless you have sensitive people and are recommended by your healthcare provider to have folic acid." Additionally, it is best to eat raw or saturated folate foods that are high in saturated fat to preserve your nutrition. "Boiling folate-rich vegetables in water can significantly reduce folate content by 49 percent," Poon said. "Choose raw or roasted vegetables instead. Folate can also be lost during the canning process. Try to eat these foods as close to nature as possible." 4


Some people, including pregnant women, should take folic acid supplements to make sure they take daily folate.5 The NIH sets out folate recommendations for pregnant women to prevent birth defects as a backbone and promote healthy baby growth. Additionally, according to Poon, "people with celiac or IBD may have difficulty finding enough folate." He adds that people with MTHFR polymorphism (genetic predisposition) "have difficulty converting folate into its active form and may need special support for 5-methyl-THF, an active form of folic acid." And finally, according to Poon, "people with alcohol disorders are in danger of losing folate in part because alcohol inhibits folate absorption."


According to Richards, "Those who follow plant-based diets will also want to focus on folate as they may be deficient due to low or no animal feed sources." But, he says, "it's easy to eat folate with plant-based foods. People just need to be careful."


For the benefits of folate-rich foods, be sure to fill your pantry with the following foods recommended by our experts. Next, check out 10 foods high in folate.

01

Spinach

“A cup of unripe spinach provides about 15% of the recommended daily folate diet, and it contains many other health-promoting nutrients, such as vitamins C and K and calcium,” says Poon. He adds, "Spinach is easily obtained and forms the basis of a delicious salad."


Dark, leafy vegetables are ideal for folate consumption. In addition to spinach, Richards suggests packing your food full of foods like kale and collard greens. "This category is another set of nutrients, especially as it is related to folate and vitamin K," he said.

02

Black-Eyed Peas

Plant-based proteins such as beans are an important dietary supplement. Richards says, "Not only are vegetables high in folate, but they are high in other essential nutrients. Regular cereals ensure you get the right amount of fiber, folate, protein, magnesium, and iron. I recommend a cup a day for those who follow plant-based foods. Legumes include beans, peas, and lentils. "


According to Poon, "One half cup of cooked black-eyed peas brings about 26% of your recommended daily folate. And it is an amazing source of fiber, protein, and nutrients such as vitamins A and K, manganese, and calcium. "

03

Broccoli

Poon recommends broccoli for its nutritional value. "A cup of raw broccoli contains about 14% of recommended daily folate and also contains vitamins C and K and fiber," he said. "Green broccoli makes a great lunch or dinner."


Richards says, "Broccoli gets a lot of attention for its fiber content, but it is also an excellent source of folate. Interestingly, folate content increases from raw to cooked. A cup of raw broccoli provides about 15% of DV of folate. while a cup of boiled broccoli is just over 20% of the DV of this element.

04

Brussels sprouts

Slightly heated with coconut oil, the Brussels sprouts make a delicious side dish. In addition, they are full of nutrients. "One and a half cups of Brussels sprouts contain about 12% of the recommended daily intake of folate," said Poon, adding that he is "a great source of vitamins C and K and fiber."

05

Asparagus

Poon recommends a plant with asparagus, which you can steam, simmer, or simmer. "One and a half cups of cooked asparagus provide about 34% daily recommended folate," Poon said. "It has a unique flavor that adds pleasure to many dishes and contains many healthy nutrients such as vitamins A and K and thiamin. Asparagus is also a great source of fiber!"


Richards adds that asparagus is an anti-inflammatory full of rich antioxidants, so it has health benefits and a good digestive health.

06

Avocado

Some of the top foods loaded with folate are avocados. "Half of avocados provide about 15 percent of the recommended daily folate diet," Poon said. "Avocados also bring incredibly healthy and delicious fats to the toast, to smoothies, or to themselves."

07

Green Peas

Simple and delicious, the green peas are incredibly rich in vitamins. "One half cup of peas provides about 13% of the recommended daily folate diet," Poon said. He adds, "Green peas are generally very popular and easy to find. They also provide a host of healthy nutrients such as vitamin K, thiamin, vitamin B6, and manganese, to name just a few," explains Poon.

08

Kidneys Beans

Poon states that "one half cup of this bean provides about 30 percent of your recommended daily folate diet." In addition, he says that kidney beans "are high in additional nutrients such as potassium, thiamin, vitamin K, manganese, and magnesium."

09

Bananas

You want to make sure you eat folate-rich foods regularly, so it is the key to really enjoying it. One medium banana provides about 6% of the recommended daily diet for folate, "Poon said.

10

Papaya

Another delicious fruit that you can add to your diet if you want to increase your folate papaya diet. "Half a cup of sliced ​​papaya gives about 7% of the recommended daily folate," Poon said. As an added bonus, papaya contains enzymes that support healthy digestion, "he said.