Sustainable Nutrition: Vegetables Rich In Folate (Folic Acid), Benefits Explained

Folic acid and folate, different forms of Vitamin B9, play a key role in creating new cells, and augment red blood cell formation, besides going a long way in preventing birth-related defects.

Difference between Folate and Folic Acid

Several people, including professionals use Folate and folic acid interchangeably and this article will help find the difference between the two forms of Vitamin B9.

While folate, present in vegetables, is naturally available form of Vitamin B9, folic acid is the synthetic form of Vitamin B9. Folic acid is usually found in supplements and processed food items. Leafy vegetables are one of the best sources of folate.

Benefits of Folate

Adequate presence of folate in the body can effectively boost healthy cell division, boost correct fetal growth, development, and minimise risks of birth-defects. Easily available in several vegetables such as spinach, asparagus, broccoli, beetroot, and brussel sprouts, folate can effectively fulfill your sustainable nutrition requirements.

According to a report published in National Institutes of Health, folate is naturally available in vast variety of foods that may include dark green leafy veggies, nuts, beans, peas, seafood, dairy products, poulty, grain, fruit, fruit juices etc. Spinach, asparagus, brussel sprouts have emerged as foods with highest levels of folate.  

4 Vegetables That Are Rich Sources Of Folate

Spinach: The vegetable is quite low in calorie and offers essential vitamins and minerals including folate. It contains high amount of fibre, vitamin K, vitamin A, and offers substantial amount of folate. It supports eye health and boosts immunity. According to a report featured in healthline, spinach and green leafy vegetables have been linked with decreased inflammation, reduces risk of cancer, and supports weight loss. 30 grams of spinach can offer you 58.2 mcg of folate.

Asparagus: The vegetable is exceptionally rich in folate. It is also loaded with fibre and antioxidants and emerged highly beneficial for cell growth and overall well-being. If you consume 90 grams of cooked asparagus, it will offer you approximately 134 mcg of folate. The vegetable also offers anti-bacterial properties and inti-inflammatory in nature. It contains heart-healthy fiber and can meet your daily fibre requirement adequately. Include it in your diet to support healthy eating.

Broccoli: It is popular for its several health-boosting properties and provide you several vitamins and minerals. If you consume 91 grams of raw broccoli, it can provide around 57 mcg of folate. The content of folate will become even higher if the broccoli is consumed in cooked form with 78 grams of serving offering a whopping 84 mcg of folate. Broccoli offers essential vitamins like C, K, and A. It is also trusted and extensively recommended for its anti-cancer properties.

Brussel Sprouts: It offers an array of crucial vitamins and minerals required to keep your health and fit. It is a rich source of kaempferol, a key antioxidant that can fight inflammation and oxidative stress. It helps with hear, brain, liver, and other metabolic conditions. If you consume 87 grams of brussels sprouts, you can get 47 mcg of folate.

Folate Benefits

• Helps in Pregnancy: It can effectively prevent neural tube defects like brain/spine defects in fetus during initial weeks of pregnancy.

• Improves Blood Health: It plays key role in the formation of red blood cells and prevents anemia.

• Boosts Cell Growth: It is helpful in producing DNA and aids with the growth of new cells, hair, nails, and skin.

• Improves Heart Health: It can reduce homocysteine levels that can bring down heart disease risk and stroke.

• Enhances Brain Health: It helps in supporting the nervous system function, brain health, and proved helpful in decreasing risks of cognitive decline and Alzheimer’s.

• Prevents Cancer: It can also bring down risks of some cancers.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.