Folate is the common term for Vitamin B9. It is a water-soluble vitamin and is found in a lot of fortified food and supplements. It has a lot of vital functions including DNA repair and synthesis, cell division and hastening of cell growth. When adults are deficient in folate, it could lead to problems like anemia and delayed development. Pregnant women who don’t have enough folate in the body could affect the proper development of the fetus in their womb. Given these health benefits, you should consider taking foods high in folate now.
When it comes to folate content, asparagus tops the list. With 52 mcg per 100 grams, this is your best source of folate. In one cup, you will get up to 262 mcg of folic acid. It is equivalent to 65% of your daily needs. Aside from the fact that it is rich in folate, it is also rich in other Vitamins like vitamins K, C and A. Not everyone might be satisfied of the taste, but it surely brings a lot of health benefits you just could not ignore.
Not only is broccoli a perfect vegetable for detoxification, it also contains 50 mcg of folate per ½ cup. It is equivalent to 26% of your daily folic needs. It is usually eaten raw or lightly steamed. It is advised not to fully cook the vegetable to ensure that you will make the most out of its nutrients.
You might not force yourself to eat this vegetable that is really slimy and would make you vomit the moment you start feeling it in your mouth. However, if you realize just how rich it is in folate, you might just want to give it a go. After all, it has 103 mcg of folic acid and this is just for ½ cup. Aside from being a rich source of folate, it is also perfect as a digestive tract cleanser that eliminates the build-up of toxins in the body.
4. Brussels Sprout
Remember when you were a kid and you were asked to finish your brussels sprouts before eating a cookie? You must have followed what your parents say for a cup of boiled brussels sprouts is equivalent to about 25% of your daily needs. It can reach up to 100 mcg per serving. The vegetable also offers other nutrients like potassium, vitamins A and K.
5. Seeds and Nuts
You have a lot to choose from. It does not really matter which seed or nut you choose. All of them are rich in folate. In fact, just one cup would give you up to 300 mcg of folic acid. This is true especially for sunflower seeds. They can be eaten raw or sprinkled in salads. Peanuts and almonds are also great choices and they taste great too.
6. Citrus Fruits
Of all the fruits containing folate, citrus ranks the highest. Oranges for instance is really rich in folate. It can hold up to 50 mcg of folic acid. It is equivalent to a large glass of freshly squeezed juice. Although oranges are good, you may also choose from other fruits like grapes, bananas and strawberries. They might not have as much folate as oranges, but they can be good alternatives.
Each cup of beets will provide you with around 148 mcg of folate making up 34% of your daily needs. More people are now discovering the health benefits from beets. They are also perfect for detoxification. They can also help cleanse the liver.
Everyone loves corn. It tastes great and it also has a lot of uses. It can be mixed with other dishes and desserts too. The best way to consume corn is just boil it. You won’t lose its nutrients if you eat it close to its original form. However, it is not as rich as other foods on the list when it comes to folate as it only has 34 mcg per 1 cup or 9% of your daily needs.
When you were younger, perhaps you have learned to love squash first of all the vegetables. It is easier to eat and is also soft. There are different types of squashes and winter squash contains more folate. It has around 57 mcg per cup. Summer squash on the other hand only has 36 mcg per cup. Regardless, it is still a good choice and is also rich in Vitamin A.
Most people think of celery when it comes to treatment for kidney stones. However, aside from this function, it is also a rich source of folate. It can provide up to 36 mcg per cup. It is just 9% of your daily needs, but it is good enough.
11. Breakfast Cereal
One of the reasons why it is a great source of folate and other nutrients is because since 1996, the government has required all companies to ensure that cereals be fortified with folate. They are enriched versions of the previously released cereals. There are even cereals containing 100% of your daily folate needs. Just make sure you use low-fat milk and yogurt toppings.
Foods that are high in folate have the ability to help our body absorb the nutrients coming from other sources. Folate deficiency could lead to serious health problems so it is in your best interest to eat what is required on a daily basis.