Folate known as folic acid or B-complex is an important nutrient.
It is required for the formation of red blood cell, treat depression, prevent cancer, Synthesis of DNA and much more.
Apart from these, it is highly recommended for the pregnant mother.
Folates are required for proper development and nourishment of baby brain and spinal cord. So it ensures the development of fetal.
1. Green Leafy Vegetables
Vegetables are a rich source of nutrients. They provide high of vitamin and minerals. Each vitamin and minerals are required by the body to support each and every nutrient.
Each vitamin and minerals play a significant role in absorbing other vitamin or mineral. If food is deficient in zinc and B12 body can’t readily absorb folates.
So vegetables are a good source of folate and other vitamin and minerals that prevent folate deficiency.
Vegetables like asparagus, spinach, broccoli, mustard green, beet, sprouts, parsley and cauliflower are an excellent source of folate.
Precaution: Folates belongs to the Vitamin B group that is water soluble.
As folate is water soluble, it gets easily evaporated when excess heat is passed.
During over-cooking lots of folates is evaporated which make it deficient in folate. So don’t overcook vegetables.
Light cooking avoids losing those water soluble nutrients.
2. Fortified Cereals
Fortified cereals are a rich source of folates.
They provide a good amount of folate. As we know that cereals are a rich source of vitamin and fiber, it is also fortified to enhance its nutrients.
A cup of cereals can provide enough folate required for daily needs.
Starting the day with cereals, provides essential nutrients like vitamin, protein and fiber for starting daily activity.
3. Beans and Legumes
Beans and Legumes are also a good source of folate.
A cup of beans or legumes in diet will provide a good amount of protein, fiber, vitamin, and minerals.
A cup of beans and legumes provides enough about 140 – 180 microgram of folates depending on the beans and legumes type.
After vegetables, fruits are the richest source of vitamin and minerals.
They provide the highest amount of antioxidants like Vitamin A, C, D, K, B and minerals like iron, folate, zinc, sodium, magnesium, etc.
As we know that zinc and Vitamin B12 is required for proper absorption of folates, fruit is a complete package of nutrients.
Include a few servings of fruit in the diet with morning breakfast and also with night meal. By doing this, you will improve your diet.
A whole egg provides each and every nutrient required for the development of the body.
An egg provides protein, Vitamin A, D, B, E, selenium, calcium, and omega 3.
These nutrients are essential for the development of cell of the body, So it becomes highly important for pregnant women to nourish their child. Egg provide about 25 microgram folates.
Liver is also a rich source of folates. Including chicken and fish is also an a healthy option.
Dairy: If you wish to get a good amount of folate then you should also try dairy products like milk, butter, cheese and yogurt.
An overdose of folate is not possible as it water soluble vitamin. Also, we require 400 microgram folate in our daily diet
Folates are an essential nutrient as compared to other. Its deficiency can lead to many diseases like cancer, hearing loss, Alzheimer’s’ disease and much more.
To stay from these life-threatening disease, it is important to have a healthy diet.
Including each and every type of food will prevent nutrient deficiency. So adopt a healthy diet and include fruit and vegetable at every meal.
See also: Folates Health Benefits