Good Lifestyle

With regard to food and nutrition, most of us have heard that folate is important. But what exactly do folate do, and how do you make sure you have enough? While the recommended amount is400 micrograms a day, the good news is that you do not always have to complete to have enough (although you want to check your levels with your doctor, you are sure you are well). There are many foods that are naturally packaged with folate.

What is folate?

"Folic and folic acid, also known as vitamin B9, is an essential vitamin whose body needs various functions," says Monica Austlander Moreno, MS, RD, LD / N, nutrition consultant forRSP Nutrition. "Folate is involved in the formation of red blood cells, chromosomal repair and DNA, and is crucial during pregnancy to prevent neural tube defects. Folate also works in tandem with B6 and B12 vitamins to reduce levels Homocysteine ​​- Haute homocysteine ​​Cardiovascular levels are associated with cardiovascular events, "says Moreno.

Is folate identical to folic acid?

However, folic acid should not be confused with folate because they are not exactly the same.

"Folic acid is a synthetic form of folate, even though their molecular structure is almost identical, folic acid contains another proton," says Nutritionist, Jessica Ash, CNC, HHC, FDN-P and founder ofJessica Ash Wellness.

According to the ashes, because folic acid is synthetic, the body can not really really use it in the same way as folate.

"It's probably better to eat folate in the form that your body can recognize and metabolize the easiest, and also preferably getting it from your food," says ASH.

What does folate do?

Even though folate is essential to health for everyone, it is particularly crucial for children's age women andpregnant women Due to the role of folate, contributed to the development of a baby, as well as the necessary hormones during pregnancy.

"Folat is needed for cell division, so it's important for child-age women because it prevents neuron defects in babies, and it is necessary to make important hormone , progesterone, "says ASH.

How much folate do you need a day?

As previously indicated, the recommended daily amount is400 microgramsBut ashes recommend that his clients who are considering getting pregnant increase their consumption of folate, even beyond the recommended daily value.

"I usually recommend from 800 to 1,200 micrograms in the months that preceded when you are going to conceive, then while you are pregnant, it is usually a good idea to go between 600 and 800 micrograms. It's a bit difficult to Get this a lot of your food, so at this point, a supplement is recommended. But simply know that many supplements contain folic acid and not folate, namely ash.

What are the best folly foods?

Continue reading to discover the main sources of folate madness we have found, classified as rich in folate as powerful. These foods are easy to add in your current line. Chances are, you already consume some of them regularly.

Consider adding these 20 folic foods to your diet and you can get your folate consumption in no time.

Who does not like a banana? It is one of the sweetest (and super laptop fruits!) That make the taste of still cremal smoothies. Provides, bananas are also a decent source of folate. Although bananas do not top up the folate list, they are also an excellent source of potassium and contain about 3 grams of healthy intestinal fibers. To tryCooking with bananas using these recipes.

This sweet and tropical fruit is sure to become a favorite of the summer once you have learned its many benefits. Papaya is packed with nutrients and contains natural digestive enzymes (reading: goodbyeinflate!). If you want to increase your folate consumption and decrease the navel, papaya is an excellent choice.

Even if they are not technically a nut, peanuts (which are actually legumes!) Pack a variety of nutrients in such a small package. A simple servant of an ounce contains an ability to 6.9 grams of protein and about 14 grams of fat. Enjoy cacahuets mixed in your favorite path mix, up your salads with them for more crunch, or enjoy a classicPeanut Butter Spread with fresh fruit and vegetables for a snack.

Traditionally eaten in South Kitchen, Turnip Greens is a tasty green green that you can incorporate when you are bored with standard spinach or kales. They are super jumped with butter or oil with a little bacon or ham for extra flavor. Try to add soups, stews or jumps of vegetables. Turnip Greens is also an excellent source of calcium and potassium.

Oranges can be known to be a large source of vitamin C, but they also give you a good dose of folate. Not only that, but it's also afood that makes you happy! We like to enjoy an orange alongside breakfast, like a snack, even at the top of a salad for an extra mild kick for lunch or dinner.

Good news for crab lovers! Crab is an excellent source of protein, calcium and potassium, and gets 37 folate micrograms for each three ounce server. If you like seafood, who hasA ton of health benefitsIt's time to add crab legs in your diet. Not a fan of crab legs? You can also cook crab in a quiche, add it to a pasta dish or make a creamy crab hollow to serve with vegetables or crackers.

Whether you prefer to drink straight or use it in recipes (such as soups or sauces), tomato juice is another way to make sure you get enough folate in your diet. You also get a good dose of potassium (395 micrograms), vitamin A (820 micrograms) and vitamin C (127.8 micrograms) of tomato juice.

Surprisingly, orange juice gives you even more content in folate compared to the entire fruit consumption itself. Take advantage of this classic GO-TO breakfast drink in the morning or add it to a smoothie to increase softness and increase nutrition.

Kidney beans are not just an excellent source of folate, but they also pack a lot of protein (evenMore than an egg) And the fiber makes them an excellent addition to meals and recipes. The kidney beans are popular in Chile and soups, but they also make an excellent addition to other recipes where beans are standard. Enjoy with a traditional dish of rice and beans, or even use them to exchange beans in your burritos and tacos.

The Brussels sprouts are packed with fibers (with 2 grams for one time 1/2 cup), vitamin A and, of course, in folate. They are a versatile side dish and can be served roasted, boiled, steamed or jumped. Add some of your favorite or high seasonings with cheese for even more flavor. Gross cabbages, shaved or finely sliced ​​added a large texture to a salad, or they can even serve as the base of the salad alone. Or try one of themBrussels cabbage recipes in Brussels!

With more than 12% of your daily folate value in a 1/2 green peas cup, you will also reap the benefits of 4 grams of satisfaction fibers and 4 grams of protein for only 67 calories. Add a little bit of pesto pasta or mixed with carrots like a nice side.

Tired of your usual greens? It's time to change things. When you are looking to get your green greens, but you want a different flavor, in the green mustard to save the day. In addition, Mustard Greens Pack 52 folate micrograms and are a good source of calcium, as well as vitamin A, E and K.

If you need another reason to eat your broccoli, here! Broccoli arrives 13% of your daily folate value - not bad for a 1/2 cup servant. Broccoli is also an excellent source of vitamins A, C and K. If you are used to steaming your broccoli, try changing things byRoasting in oven with parmesan cheeseOr the frying air for a crunchy texture.

The lawyer can be one of the most popular foods of the moment and it is for a good reason. The lawyers are packaged with fat, fiber and you guess them. So go ahead and reach this guacamole, toast avocado, or one of theseAdvocate Recipes on InstagramAnd you will be on your way to get your daily life in no time.

Do not underestimate nutrition that your "boring" salad greens can pack, especially because it's consideredEven more than one superfood than Kale! Only one cup of Roman sweetness-tasting provides you 16% of your daily folate value. The next time you are in the meal atmosphere by preparing salads for lunch, why not use Roman lettuce as a salad base for extra folate?

Wheat germ is derived from wheat and is generally in some cereals or sold in powder type. You can add it to your smoothies or sprinkle in a recipe you would like. Try it on your next oat bowl! Just two tablespoons of spoons 80 micrograms of folate, plus 3.7 grams of fibers and 6.5 grams of protein. It's a ton of nutrition in a small tablespoon of server!

If the asparagus are not in your weekly veggie range, it's time to think again. Just 4 lances will receive 89 folate micrograms. Asparagus is great in dishes such as omelettes, frittatas and served next to entries like steak or fish. Experiment with different styles of cooking such as boiling, steam or roasting. Each technique changes the texture or flavor slightly accordingly. here's howCook asparagus to perfection Everytime.

Black-eyed peas contain not only 105 folate micrograms, but they are also an excellent source of fiber and calcium. They make a good side dish alone, or simply add them to soups or salads for texture and flavor.

Do not like raw spinach? Just boil your spinach will increase your folate consumption more than twice. To harvest the benefits, throw a spinach bag in your favorite soup, boil it like one side and sprinkle an olive oil splash infused with garlic. Or add boiled spinach to an omelette. You could even enjoy ourEasy Lemon Garlic Recipe like one side with dinner.

The beef liver may not look like the most appetizing way to get your folate consumption, but it packs a ton of nutrition for a relatively small server. In addition, the four ounce servition contains 20 grams of protein. Have a difficult time. Nutritionist ASH recommends integrating a little beef liver into your chopped beef. You will barely notice a difference of taste, but you will get almost all your day of folate of your day by doing so.