Folate or Vitamin B 9 is a water-soluble B vitamin found in several natural sources in fortified foods and supplements. Folate is involved in several body functions including DNA synthesis and repair, cell division, and cell growth. Folate plays a role in fetal development in pregnant women. Learn the Benefits of Folate, deficiency symptoms and include these Folate Rich Foods List in your diet.
Folate Deficiency Symptoms
- Poor immunity
- Frequent sickness
- Chronic fatigue syndrome
- Digestive problems- Constipation, bloating and IBS
- Canker sores
- Mood swings
- Developmental problems during pregnancy and infancy
Following is the Folate Rich Foods to include in diet. The RDA for folate is 400 mcg for adults and 300 mcg children while the Daily Value is 400 mcg.s
|Foods||Folates in 100g|
|Black Eyed Peas||208μg (52% DV)|
|Lentils||181μg (45% DV)|
|Spinach||194μg (49% DV)|
|Asparagus||149μg (37% DV)|
|Lettuce||136μg (34% DV)|
|Avocado||81μg (20% DV)|
|Broccoli||108μg (27% DV)|
|Mango||43μg (11% DV)|
|Oranges||39μg (10% DV)|
|Wheat Bread||85μg (21% DV)|
Benefits of Folates
Folates for Healthy Pregnancy
Deficiency in Folates is extremely dangerous to pregnant women. It is essential for fetus development as it helps build the baby’s brain and spinal cord. Folates intake prevents birth defects. Folates are essential for formation of new blood cells.
Folates for Cancer Prevention
Including Folate Rich food in diet lowers the risk of cervical, breast, colon, brain, and lung cancer, as the olate plays a role in ensuring proper DNA replication, as well as preventing DNA from becoming damaged.
Folates for cardiovascular support
Researchers have found a link between the adequate folate and lower risk of cardiovascular diseases. Folate plays a role in reducing the levels of homocysteine in the blood, which is a compound associated with increased risk of heart attacks and strokes.
Include these Folate Rich Foods from various food groups, including vegetables, fruits, and legumes in your diet. These High Folate Foods plays a critical role in support of our health and in overcoming Folate Deficiency.