Boosting Folic Acid On A Plant-Based Diet

Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in the body, including supporting healthy cell division and promoting proper fetal growth and development. It is recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency. For those following a plant-based diet, it is still possible to reach the recommended daily intake of folate by incorporating folate-rich foods such as legumes, leafy greens, citrus fruits, and fortified grains.

Folate-rich foods: spinach, black-eyed peas, broccoli, Brussels sprouts, asparagus, avocado, green peas, kidney beans, bananas, papaya, etc

Folate, also known as vitamin B9, is a water-soluble vitamin with many important functions in the body. It is involved in DNA synthesis, cell division, and red blood cell formation, and is crucial for fetal development during pregnancy. A varied diet with folate-rich foods such as dark, leafy greens, legumes, citrus fruits, and fortified grains is recommended to increase folate levels.

Spinach

Spinach is a leafy green vegetable that is low in calories yet packed with vitamins and minerals, including folate. One cup of raw spinach provides 58 micrograms of folate, which is 15% of the Daily Value (DV). Spinach is also a good source of vitamins A and K. Cooking spinach increases its folate content; boiling releases more folate than eating it raw.

Black-eyed Peas

Black-eyed peas are not only a good luck charm but also a great source of folate and other nutrients. Half a cup of boiled black-eyed peas contains 105 micrograms of folate, or 26% of the DV. They are also a good source of carbohydrates, fiber, protein, and antioxidants.

Broccoli

Broccoli is a nutritious vegetable that provides a good amount of folate. One cup of raw broccoli contains around 57 micrograms of folate, or about 14% of the DV. Cooking broccoli increases its folate content; a half-cup serving of cooked broccoli provides 84 micrograms or 21% of the DV. Broccoli is also a great source of vitamins A, C, and K, as well as manganese.

Brussels Sprouts

Brussels sprouts, a member of the cruciferous vegetable family, are rich in vitamins and minerals, especially folate. A half-cup serving of cooked Brussels sprouts provides 47 micrograms of folate, or 12% of the DV. They are also a good source of kaempferol, an antioxidant with anti-inflammatory properties.

Asparagus

Asparagus is a nutrient-dense vegetable with a high concentration of vitamins and minerals, including folate. A half-cup serving of cooked asparagus contains about 134 micrograms of folate, or 34% of the DV. Asparagus is also rich in vitamins C and E, and has powerful antioxidant properties.

Avocado

Avocados are known for their creamy texture and unique flavor, and they are also a great source of folate. Half of a raw avocado contains around 82 micrograms of folate, which is about 21% of the daily value. Avocados are also rich in potassium, vitamins K, C, and B6, and heart-healthy monounsaturated fats.

Green Peas

Green peas are another great source of folate, with more than 12% of the daily value in just half a cup. They also provide satiating fiber and protein.

Kidney Beans

Kidney beans are a nutrient-dense legume that is rich in folate, plant-based protein, minerals, and vitamins. One cup of cooked kidney beans contains 131 micrograms of folate, or 33% of the DV. They are also a good source of fiber.

Bananas

Bananas are a sweet and convenient fruit that provides a moderate amount of folate. One medium banana provides around 24 micrograms of folate, or 6% of the DV. They are also a good source of potassium, vitamin B6, and manganese.

Papaya

Papaya is a tropical fruit that is rich in folate and other nutrients. One cup of raw papaya contains 53-54 micrograms of folate, or about 13-14% of the DV. It is also high in vitamin C, potassium, and antioxidants like carotenoids.

Incorporating these folate-rich foods into your diet can help you increase your folate intake and reap the health benefits associated with this essential vitamin.

Folic acid supplements

Folic acid, also known as vitamin B9, is a water-soluble vitamin that is crucial for healthy cell division and fetal development. It is recommended that healthy adults get at least 400 micrograms of folic acid per day to prevent a deficiency. While folate can be found naturally in many foods, folic acid is the synthetic version used in supplements and fortified foods.

If you are considering taking a folic acid supplement, it is important to speak with a medical professional first. This is because not everyone needs to increase their folic acid intake, and excessive consumption may hide or worsen vitamin B12 deficiency, leading to nerve damage if left untreated. Additionally, too much folic acid may increase the risk of colorectal cancer.

• Pure Encapsulations Folic Acid Supplement
• Doctor's Best Fully Active Folate with Quatrefolic
• Yuve Vegan Folic Acid Vitamin Gummies
• 365 Everyday Value Folic Acid
• Solgar Folic Acid
• EZ Melts Folate as L-5-Methylfolate
• Spring Valley Folic Acid
• Now Folic Acid 800 mcg with Vitamin B-12
• Futurebiotics Folic Acid 800 mcg from Organic Lemon Peel
• Nature's Trove Folic Acid 800 mcg

Fortified foods: flours, breads, pastas, rice, and breakfast cereals

Fortified foods are an important source of folic acid, which is added to some staple foods to help people meet their daily requirements. Fortification is a way to add vitamins or minerals to foods. Foods fortified with folic acid include some flours, breads, pastas, rice, and breakfast cereals. These products are labelled as "enriched".

In Australia and New Zealand, millers are required to add folic acid to wheat flour for bread-making purposes. This includes all plain, fancy, and sweet breads, rolls, buns, bagels, focaccia, English muffins, and flatbreads made with yeast. However, organic bread is not required to contain folic acid. Bread made from other cereal flours, such as rice, corn, or rye, is also not required to contain folic acid unless it contains wheat flour.

The amount of folic acid in fortified foods varies between products. For example, one cup of cooked spaghetti provides 99-102 micrograms of folic acid, while three-fourths of a cup of bran cereal can contain up to 194 micrograms.

Folic acid in fortified foods may be more easily absorbed than the folate found naturally in foods. Research suggests that at least 85% of folic acid is bioavailable when consumed with food, compared to only 50% of folate found naturally in food.

Folic acid is a form of folate designed to be highly stable to heat and light exposure. It remains stable even through cooking or baking, allowing it to remain active in fortified food products.

It is important to check nutrition and supplement labels to ensure that products contain folic acid. Folic acid is the only form of folate that has been shown to help prevent neural tube defects (NTDs).

Folate deficiency

Folate, also known as vitamin B9, is an essential nutrient with many important functions in the body. It supports healthy cell division and is vital for the proper growth and development of the fetus during pregnancy, helping to reduce the risk of birth defects.

To prevent folate deficiency, it is recommended to consume a diet rich in folate-containing foods or consider taking a folic acid supplement. Folate can be found naturally in many plant-based sources, including:

• Leafy greens such as spinach, kale, and arugula
• Legumes like lentils, kidney beans, and black-eyed peas
• Fruits such as citrus fruits, avocado, papaya, and bananas
• Nuts and seeds, including walnuts and flax seeds
• Fortified grains, such as bread and pasta

It is worth noting that boiling folate-rich vegetables can decrease their folate content, so it is recommended to consume them raw or steamed. Additionally, folate can be lost during the canning process, so opting for fresh versions of these foods is advisable.

For pregnant women, it is crucial to prioritize folate-rich foods and consider taking a folic acid supplement, as a deficiency during pregnancy can lead to severe birth defects and other complications.

Folate and health: cancer prevention, heart health, brain health, etc

Folate, also known as vitamin B9, is found naturally in many foods and is also available in the form of folic acid in fortified foods and supplements. Folate is critical for several bodily functions, including healthy cell division and fetal growth and development.

Cancer Prevention

Research on the impact of folate on cancer risk has yielded conflicting findings, with some studies showing an increased risk, no effect, or a decreased risk. Low or deficient folate status is associated with an increased risk of many cancers. Folic acid supplementation and higher serum levels are associated with an increased risk of prostate cancer.

Folate plays a role in methylation and nucleotide synthesis, and its deficiency can impair the conversion of deoxyuridine monophosphate (dUMP) to deoxythymidine monophosphate (dTMP), the nucleic acid necessary for DNA synthesis and repair. The misincorporation of uracil for thymidine can lead to unstable DNA, DNA strand breaks, and faulty DNA repair.

Heart Health

Folate is beneficial for heart health and can help reduce the risk of heart disease and stroke especially in individuals with high blood pressure. Folate, along with other B vitamins, may lower levels of homocysteine, an amino acid that can damage the lining of arteries, cause blood clots, and lead to a heart attack when present in excess.

Brain Health

Folic acid supplementation has been found to improve cognitive function, particularly in elderly individuals with mild cognitive impairment (MCI). Folic acid supplementation can lead to significant improvements in global cognitive function, specifically in memory tasks. It helps regulate peripheral inflammatory cytokine levels, which are associated with cognitive impairment and dementia.

Folate is essential for nucleotide synthesis, and the hippocampus, a brain region critical for memory function, undergoes cell renewal and DNA replication, making it dependent on vitamins like folate. Folic acid supplementation can improve performance on memory tests and reduce the levels of inflammatory cytokines, positively impacting brain health.

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