Folate, also known as vitamin B9, is an essential nutrient that plays a critical role in several bodily functions. It is particularly important for pregnant women, as it helps to prevent birth defects in the baby’s brain and spine. Folate is also necessary for the production of red blood cells and DNA synthesis.
While folate is present in many foods, some sources are richer in this nutrient than others. Here are some of the best sources of folate:
- Leafy greens: Leafy greens like spinach, kale, and collard greens are some of the best sources of folate. One cup of cooked spinach contains around 260 micrograms of folate, which is more than half of the daily recommended intake.
- Legumes: Beans, lentils, and peas are all excellent sources of folate. One cup of cooked lentils provides around 358 micrograms of folate, which is almost 90% of the daily recommended intake.
- Asparagus: One cup of cooked asparagus contains around 134 micrograms of folate, which is over a quarter of the daily recommended intake.
- Avocado: Avocado is not only a delicious fruit, but it is also a good source of folate. One cup of sliced avocado provides around 90 micrograms of folate.
- Broccoli: Broccoli is a great source of several nutrients, including folate. One cup of cooked broccoli contains around 84 micrograms of folate.
- Citrus fruits: Citrus fruits like oranges, grapefruits, and lemons are also good sources of folate. One medium-sized orange contains around 40 micrograms of folate.
- Fortified grains: Many grains like bread, cereal, and pasta are fortified with folate. Check the nutrition labels to ensure that the product contains at least 20% of the daily recommended intake of folate.
It’s important to note that folate is a water-soluble vitamin, which means that the body doesn’t store it for very long. As a result, it’s essential to consume folate-rich foods regularly to ensure that you are meeting your daily requirements.
