Folate is the natural form of vitamin B9 in food, while folic acid is a synthetic form, and it is an essential vitamin that plays a significant role in the synthesis and maintenance of new cells, production of new red blood cells, and prevention of anaemia, weakness, and fatigue.
As a medication, folate (folic acid) is advised for women who are planning to conceive or who are pregnant, because it helps in the production of healthy cells, fetal growth, and reduces the risk of congenital disabilities.
And while many get it through a supplement when they’re expecting, folate (folic acid) is also found in foods. In this article, I will be giving you 7 foods that have rich amounts of folate in them.
The word folate actually comes from foliage, which refers to the leafy green vegetables that contain some of the highest natural amounts of the vitamin found in any food. Green leafy vegetables like spinach are very rich in folates, nutrients, dietary fibre, vitamins, magnesium, and low lipids.
Beans are not only a great source of folate, but they are also packed with lots of protein and fibre making them a great addition to your diet. Consuming beans will help you fight against diseases, build new immune cells, and prevent cell damage and cell aging.
Tropical fruits like banana are a great source of folate. They are also high in carbohydrates, and they are easily digestible. Eating bananas regularly will also help to moderate your blood sugar levels and help in weight loss too.
Eggs contains vitamin B12 and other essential vitamins and minerals that helps in brain development, memory enhancement, and enhances the growth of new cells. However, if you have high cholesterol or heart disease, or you’re trying to watch your cholesterol intake, you may want to limit the number of eggs you eat per week.
Regular consumption of folate-rich fruits like oranges, prevents newborn defects in pregnant women, prevents brain damage in elders, and tends to increase plasma folate levels and decreases homocysteine levels.
In addition to their unique taste, avocados are a great source of heart-healthy fats, fibre, and have rich amounts of folate. They are also rich in potassium, vitamins K, C, and B6.
7) Beef Liver
Beef liver is one of the most concentrated sources of folate available. It also provides a decent amount of protein and more than 100% of your recommended daily intake of vitamin A, vitamin B12, and copper.
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Article reference: healthline.com; redbookmag.com