Folate, also known as vitamin B9, is crucial for DNA synthesis, cell division, and the production of red blood cells. It is particularly important during pregnancy because it aids in the formation of a baby's neural tube.
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These 8 food items can help in boosting your folate levels:
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Leafy vegetables
Spinach, kale, collard greens, turnip greens, romaine lettuce, raw cabbage, Brussels sprouts, and broccoli are enriched with the highest levels of folate.
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Fortified Grains
Grains like bread, cereals, pasta, rice and wheat germ are enriched with folic acid.
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Asparagus
Consuming a single cup of boiled asparagus can fulfil 65% of your daily folate requirements.
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Beans and Lentils
A small bowl of any variety of lentils can provide you with a significant portion of your recommended daily intake of folate, and soybeans are also high in folate.
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Walnuts
Walnuts are a nutritional powerhouse that also contain folate. Just one ounce of walnut halves offers 28 mcg of folate.
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Citrus fruits
Oranges include the highest amount of this vitamin. Other fruits abundant in folate include grapefruit, papayas, grapes, bananas, strawberries, raspberries, and cantaloupe.
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Peanuts
Peanuts can boost folate intake as they are nutritious and their folate content enriches their overall nutritional value.
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Eggs
A large egg is a convenient breakfast option, providing 22 micrograms of folate, along with a healthy dose of protein to kickstart your day.