Folate, a yellow nutrient for cell health
Vitamin B9, also known as folate (in natural foods) or folic acid (in fortified foods, supplements), is one of the 13 essential vitamins that the body needs to function normally. According to nutritionist Aviv Joshua, State University of Michigan (USA): "Supporting enough folate helps maintain cell activity, supports DNA and RNA synthesis, and prevents fatigue, anemia and physical weakness".
Long-term folate deficiency can increase the risk of cardiovascular disease, stroke, cognitive decline, and neural tube defects in the fetus.
8 folate-rich foods to include in your daily meals
Asparagus: One of the most abundant sources of natural folate, 4 asparagus branches contain about 89 micrograms (mcg) of folate, equivalent to 22% of daily demand. In addition, asparagus is rich in vitamins K and C.
Beans: Including lentils, pinto beans, peas... A cup of cooked pinto beans provides up to 294 mcg folate. Beans are also rich in fiber and protein, which are good for digestion and the heart.
Dark green leafy vegetables: Spinach, romaine and Brussels sprouts are all rich in folate (64 - 131 mcg per serving). This is a group of foods that help nourish blood and increase resistance.
Beef liver: Every 85g of beef liver contains about 215 mcg of folate, along with iron, vitamin A and copper. However, you should only eat 1-2 times a week to avoid vitamin A excess.
Broccoli: Provides 84 mc folate per half bowl cooked, and is rich in fiber to aid digestion and control cholesterol.
Bananas: An average banana contains 23.6 mcg of folate, and is rich in potassium to help stabilize blood pressure, making it suitable for practitioners.
Eggs: A large egg has 35.7 mcg folate. Despite their cholesterol, eggs are still a great source of protein and vitamin B for breakfast.
Citrus fruits: A large orange contains 55 mcg of folate and vitamin C, which helps absorb iron better and increase immunity.
According to expert Aviv Joshua, folate from natural foods is still the safest and most effective choice compared to supplements. He recommends: A diet rich in vegetables, beans and citrus fruits is the simplest way to maintain ideal folate levels, protect cardiovascular health and increase daily energy.