· below, we highlight the top 10 folate-rich foods, their nutritional benefits, and practical ways to enjoy them. · folate , also known as vitamin b9, is a water-soluble vitamin that has many important functions in your body. · asparagus, broccoli, spinach, and beef liver are some of the richest sources of dietary folate.
Understanding the Context
· folate is one of the thirteen essential vitamins, and it is the natural form of vitamin b9 found in food. Folate is the form of vitamin b9 naturally found in food. Folate is an essential, water-soluble vitamin that plays an important role in cell and protein metabolism. This vitamin performs a wide range of bodily functions, and it is particularly important during growth and pregnancy.
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Key Insights
Here are 15 healthy foods that are high in folate. Most people need about 400 micrograms (mcg) of folate daily to make healthy cells and genetic material, or 600 mcg if pregnant, to prevent malformations of the brain and spine (neural tube. · in this guide, we’ll show you the top folate - rich foods (organized into easy categories) and how to make the most of them. What’s the best way to cook folate - rich foods ? Dietitians share 9 folate - rich foods to add to your diet.
Important Details
It is recommended that healthy adults consume at least 400 mcg of folic acid per day to prevent deficiency. · folate is a b vitamin thats crucial for cell growth and helps prevent birth defects of the brain and spine. Why eat folate - rich foods ? · foods high in folate include lentils, beef liver, beets, and asparagus.
Final Thoughts
The current daily value (dv) for folate (vitamin b9) is 400mcg. Legumes are the fruits or seeds of plants in the legume family and include: · high folate foods include beans, lentils, asparagus, spinach, broccoli, avocado, mangoes, lettuce, sweet corn, oranges, and whole wheat bread. Folate, or vitamin b9, is essential for dna synthesis and red blood cell formation. According to the fda, the daily value (dv) for folate is 400 mcg for adults. Other high-folate foods include brussels sprouts, eggs, legumes, and nuts. · vitamin b9 is found naturally in many foods , as well as in fortified foods in the form of folic acid.
Are you getting enough folate via food intake? · kale is a good source of folate (vitamin b9), but other foods contain as much or even more of the nutrient. ~360 mcg per cup (cooked) lentils, a staple in many cuisines, are a powerhouse of folate.
