Folate and its Sources

3년 전

Introduction

There are numerous reasons why it is significant to get enough folic acid. Perhaps the most important is cell growth and regeneration. An article published in The New York Times in 2010 pointed out that folate is one of the most underestimated micronutrients, and some studies have shown a link between folic acid deficiency and mental disorders such as depression.

Healthy Aspects of Vitamin B-9

Folate, also known as vitamin B9 aids the body to perform many important functions, including DNA synthesis, nucleotide biosynthesis in cells, and repair, prevention of anemia and red blood cell manufacture. Folic acid can also promote the normal development of the fetus. In fact, calcium, folate, and iron have long been considered the holy trinity of prenatal care. Vitamin deficiency in pregnant women can have a significant negative impact on the brain development of the unborn child.

Foods Enriched in Vitamin B-9

Here are some foods with its vitamin content:

Dark Leafy Spinach

Not surprisingly, one of the healthiest foods on earth is also one of the most abundant foods in folic acid. Adding more spinach, kale, kale, radish leaves, and lettuce leaves to your diet will soon increase folate. A cup of green leaf spinach will provide about 65% of the food requirement and 263 micrograms of folic acid.

Asparagus

In the entire plant kingdom, asparagus is one of the nutrient-rich foods rich in folate. A cup of boiled asparagus can provide 262 micrograms of folic acid, which can provide about 65% of daily demand.

Broccoli

Broccoli is an excellent source of folic acid and is one of the best detox foods you can eat. A cup of broccoli provides about 26% of the daily folate requirement, plus some other essential nutrients. I recommend eating raw organic broccoli or gently steamed.

Citrus Fruits

Many fruits comprise folic acid, and citrus family fruits are the finest. Oranges are a very ironic source of folate. The orange holds about 50 micrograms, and a big glass of fresh juice can hold more.


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