Folate is a naturally occurring form of vitamin B9. Many foods are also fortified with folic acid, a synthetic form of folate. Incorporate foods into your diet such as Avocado, Egg, Papaya, etc to boost folate intake and maintain optimal health.
Highlights:
- Folate is an essential micronutrient abundant in various foods including bananas, broccoli, legumes, etc.
- Folic acid promotes essential functions of the body such as red blood cell production, energy production, DNA synthesis, and many more.
Folic acid is the natural form of vitamin B9. It is water-soluble and found naturally in many foods. It is also added to food and sold as a supplement in the form of folic acid.
Recommended daily folate amount: Average daily folate intake is 602 mcg DFE (dietary folate equivalents) for males and 455 mcg DFE for females. To meet the daily folate requirement, there are certain folate-rich foods that help fulfill the amount of folate and promote overall health.
Why is Folate Important?
Folate is a vital nutrient that performs a crucial role in numerous essential functions within the body such as;
- Folate is necessary for DNA synthesis and repair during rapid cell division.
- Red blood cell production.
- Helps prevent certain types of anemia.
- Involved in neurotransmitter production.
- Supports a healthy nervous system and cognitive function.
- Folate prevents neural tube defects during pregnancy.
- Folate regulates homocysteine levels and reduces cardiovascular disease risk.
- Folate supports overall health, energy production, and immune function.
It is important to ensure an accurate consumption of folate through a balanced food plan or, in some cases, supplementation, to support these vital functions.
Healthy Foods High in Folate:
Foods that have high amounts of folate that can be consumed on a regular basis to ensure the overall intake of this vitamin. These foods mainly include;
1. One to Two Bananas:
One medium-sized banana: It contains about 6-7% DV (Daily Value) of folate.
Bananas contain folates, which are essential B vitamins involved in cell growth and DNA synthesis.
- They naturally contain folate as part of their nutrient composition.
- Along with folate, bananas provide potassium, vitamin C, and dietary fiber.
- The folate content in bananas can vary based on factors like variety, ripeness, and growing conditions.
- Folate levels in bananas may increase as they ripen.
Including bananas in the diet can help meet folate requirements and support overall nutritional balance.
Best time to eat a banana?
The best time to eat a banana is any time of the day except on an empty stomach. It is recommended to eat one or two bananas per day.
Ways to Eat Bananas:
You can enjoy bananas in various ways to boost their nutritional benefits. These include:
- Enjoy fresh ripe bananas as a nutritious snack.
- Blend ripe bananas into smoothies with other fruits.
- Add sliced bananas to cereal, oatmeal, or yogurt for a folate-rich breakfast.
- Use mashed ripe bananas as a substitute for oil or butter in baking recipes.
- Freeze ripe bananas for later use in smoothies or dairy-free desserts.
- Combine banana slices with nut butter for a tasty and folate-packed snack.
Remember, the folate content in bananas remains stable regardless of how you eat them.
Read Also: Is Banana Good For Weight Loss?
2. Add Papaya chunks to your diet:
One cup (140 grams) of raw papaya: Contains 53 mcg of folic acid, which is about 13% of the DV.
Papaya is a folate-rich fruit that naturally contains B vitamins as part of its nutrient profile.
- It provides a moderate amount of folate
- Papaya is known for its nutrient diversity, including vitamins, minerals, and dietary fiber.
- Folate in papaya supports various biological processes in the body.
Best time to eat papaya?
Eating papaya early in the morning can be very beneficial to get the maximum amount of folate. Papaya can also be eaten at night after a meal.
Ways to Eat Papaya:
There are different ways to incorporate papaya into your diet to maximize your folic acid such as;
- Combine papaya with other fruits for a colorful and folate-rich salad.
- Add papaya chunks to your favorite smoothie recipes for a tropical twist and extra folate.
The exact folate content in papaya can vary based on factors like variety and ripeness, incorporating papaya into a balanced diet can contribute to folate intake and provide other health benefits.
Also read Papaya Health Benefits
3. Broccoli is a green source of folate:
One cup (91 g) of raw broccoli: Contains 78 mcg of folate.
Broccoli is naturally rich in folate, a group of essential B vitamins supporting overall health. It can be included in various meals to increase folate intake and enjoy its health benefits.
- Environmental factors like soil composition and cultivation practices can affect the folate content in broccoli.
- Different varieties, maturity, harvest time, and storage conditions can lead to variability in folate levels in broccoli.
Tip – Steaming or microwaving broccoli for a short duration helps retain folates better during cooking.
Best time to eat broccoli?
It is recommended to eat broccoli at lunch as it is loaded with vitamins that are beneficial for the body. The fiber present in broccoli takes longer to digest, which can disrupt sleep at night.
Ways to Consume Broccoli:
There are different ways to consume broccoli and obtain folates such as;
- Roast or grill with olive oil and seasonings.
- Add stir-fries with other vegetables and lean protein.
- Blend into soups or smoothies for a nutrient boost.
- Pulse raw or steamed florets to make broccoli rice.
- Prepare as a side dish with herbs, spices, and olive oil.
Remember not to overcook broccoli to preserve folate content.
4. Eggs are a powerhouse of nutrients:
One egg (60 g): Contains 40 to 86 µg of folic acid, which is 10 to 22 percent of the recommended daily intake.
Adding eggs to your diet is a way to increase your intake of several essential nutrients such as folic acid.
- Eggs contain folates primarily in their yolk.
- The folate content in eggs can also be influenced by the chickens’ diet.
Note- Starting your day with 2 eggs can provide 40% of your daily needs.
Best time to eat eggs?
It is best to eat eggs at breakfast. It will energize your body for the rest of the day.
Ways to Eat Eggs:
The various ways to eat eggs to maximize the folate amount include;
- Enjoy them as a snack or add them to salads and sandwiches.
- Pair them with vegetables for a nutritious meal.
- Serve them on toast or as a protein-rich addition to salads.
- Incorporate eggs into recipes like muffins to boost folate content.
Consult a nutritionist for a balanced folate-rich diet plan.
5. Consume Cooked Legumes:
One cup (198 g) of cooked legumes: Contains 93% of folate.
Legumes including beans, lentils, and green peas are rich in folates. Including legumes in your meals can increase folate amount and provide beneficial nutrients.
- Legumes have high bioavailability, ensuring easy absorption and utilization of folic acid.
- Legumes offer a nutrient-dense profile with protein, fiber, iron, and magnesium.
Best time to eat legumes?
Add pulses, lentils, green leafy vegetables, and curry leaves to your dinner. To keep your digestive system functioning properly, it is recommended to eat more protein and fewer carbs at night.
Ways to Eat Legumes:
You have different ways to eat intake of folate from legumes. It mainly includes;
- Cook legumes by boiling or using pressure cooking.
- Enjoy as a side dish, in salads, soups, and stews.
- Blend with olive oil, garlic, and lemon juice for hummus.
6. Medium-Sized Avocados:
Half of an avocado: Contains roughly 60 mcg of folate, 15% of the daily value.
Including avocados in a well-rounded diet can help meet folate requirements and provide additional health benefits.
- Avocados contain a moderate amount of folate, boosting overall intake.
- They provide nutrient diversity with healthy fats, fiber, vitamins, and minerals.
Best time to eat avocado?
Avocados may be eaten at any time throughout the day. You can eat it every day if you aren’t allergic to it.
Ways to Eat Avocado:
You can enjoy avocados in various ways, such as;
- Add sliced or diced avocado to green, grain, or fruit salads for creaminess and healthy fats.
- Fill avocado halves with cooked grains, roasted veggies, or protein for a complete meal.
- Blend avocado with fruits, greens, yogurt, or milk for a creamy, nutritious smoothie.
- Fill avocado halves with eggs, salsa, quinoa, or tuna salad, then bake or grill.
Read also; 9 Health Benefits Of Avocados You Should Know!
Remember to consult with a top nutritionist to create a balanced meal plan that fits your nutritional requirements
Bottom Line:
By incorporating folate-rich meals into your diet, you can support diverse bodily functioning and maintain optimal health. From bananas and avocados to legumes, you can nourish your body with the endless benefits of folate.
FAQs:
1. Is milk high in folate?
Milk is a rich source of calcium, protein, vitamin D, and a moderate amount of folic acid.
2. Does yogurt have folic acid?
Dairy products such as yogurt, are moderate sources of folic acid. 1 cup (8 fl oz) of yogurt contains 17.5mcg folate.