What foods contain folate?

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Folate is a water-soluble vitamin B9 and essential nutritional vitamin-like other vitamins. Vitamin B9 is found naturally in a variety of foods, and its man-made version is folic acids, and is also available in folate supplements and dietary foods. Its function is mainly the formation and growth of new cells and the proper development and growth of the baby.

Why does your body demands folate?

The human body regularly requires folate because it’s water-soluble, not stored in your body, and leaves your body through urine. Thus, you have to intake a sufficient amount of folate every day. Your body growth and protein important metabolism are impossible without it. Read More about hub4u click here cinewap Visit here viewster

The recommended folate dosage is 400 mcg for all persons; pregnant women should take more than 600 mcg/day, and breastfeeding mothers needs at least 500 mcg dosage. The pregnant women should never compromiseon taking folate; otherwise, its low-level produces neural tube defects in their babies.

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Foods containing folate:

If your diet foods contain an abundant amount of folate, there are fewer chances your body will experience folate deficiency. We researched and found out high-folate foods for you. The US Food and Drug Administration also advised the food manufacturers to introduce folic acid in cereals, bread, rice, pasta, and many more eating products.

However, without further ado, let’s disclose the name of particular foods.

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1.  Leafy Green Vegetables:

You can get a high amount of folate alongwith other nutrients from leafy green vegetables. Spanish is known as the powerhouse of nutrients.  1-cup of raw leaves of Spanish serves 58 mcg or 15% Daily Value (DV), and a boiled half-cup serves 131 mcg or 33% DV.

Lettuce; 1-cup offers 64 mcg or 16% DV, and 1-cup of collards contains 46.4 mcg.

2.  Beef Liver:

Beef liver is a good source of folate and provides excessive protein amounts, vitamins A, B12, and micronutrients. Beef liver 3-ounces serves 215 mcg or 54% DV.

3.  Legumes:

Legumes are seeds or fruits of beans, peas, peanuts, and lentils and are the best folate sources. Peanut dry-roasted 1-ounce gives 27 mcg, Cowpeas serves 105 mcg per half-cup, and peas half-cup contains 47 mcg.

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4.  Eggs:

Eggs are the most common food in your diet and provide uncountable benefits. They are an excellent source of folate, riboflavin, selenium, vitamin B12, antioxidants, and proteins. However, a large, boiled egg has 22 mcg of folate and6% DA.

5.  Asparagus:

Asparagus carries a decent amount of folate, other vitamins, and minerals. It also acts as anti-inflammatory and anti-bacterial. The boiled 4-spears of Asparagus gave 89 mcg and 22% DV.

6.  Avocado:

Avocado is popular due to its unique taste and creamy texture. It is enriched with folate and other potential nutrients like vitamin K, C, and potassium. The half-cup of Avocado slice contains 59 mcg folate and 15% DV.

7.  Broccoli:

Broccoli is the best food that promotes your body functions and contains folate, vitamins A, K, C, manganese, and minerals. Raw broccoli serves 57 mcg per cup, and the daily value is almost 14%. You will be surprised to read; cooked broccoli contains more folate content and serves 84 mcg. Broccoli is the best choice.

8. Wheat germ:

Wheat kernel embryo is known as wheat germ and is used as nutritional supplements as well as food additives. Wheat germ acts as a storehouse because various nutrients are available in it.

Two tablespoons of wheat germ provide 48 mcg of folate and 10% DV.

9.  Papaya:

Papaya is a favorite, tropical fruit that originated from Mexico and America. Thisisnutrient-dense fruit that includes folate, vitamins, potassium, carotenoids, and minerals. It provides 37 mcg per half-cup that is equal to 13% DV.

10.Citrus Fruits:

Citrus fruits are incredibly famous for their sources of vitamin C and micronutrients that enhance your immunity level. Oranges, lemon, lime, and grapefruits contain adequate folate amounts. A cup of orange juice contains 35 mcg of folate, and a small fresh orange has 29 mcg.

Conclusion:

Folate is a great vitamin that regulates the growth of your body, many protein metabolisms, and controls the fetus development and growth. Folate deficiency causes serious diseases like heart attack, and cardiovascular, etc. You can get folate from fruits, beef liver, fortified foods, and folate supplements.

Reference:

https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

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