Folate is a vital nutrient that’s needed for normal function in the body. It helps to form new bones and DNA, and it plays a role in preventing birth defects. Unfortunately, many Americans are not getting the recommended 400 micrograms of folate per day. This is especially concerning because folate is found in some of the most commonly consumed foods. In this blog post, we will explore 5 ways to make sure you’re getting enough folate. From foods to supplements to juice, read on to learn everything you need to know about ensuring your folate intake is healthy.
Folate Sources
Folate is a water-soluble vitamin that helps the body make DNA and neurotransmitters. Most folate comes from the diet, but you can also get it through supplements.
The best way to make sure you’re getting enough folate is to eat foods high in folate, like leafy greens and legumes. You can also take a folate supplement if you don’t eat enough folate in your diet.
Some people may need a higher dose of folate than others because they have a low intake or are pregnant or breastfeeding. Talk to your doctor about how much folate you need and whether taking a supplement is right for you.
Folate Requirements
If you’re pregnant, a breastfeeding mother, or planning to become pregnant in the near future, it’s important to ensure that you’re getting enough folate. Folate is a water soluble vitamin and helps form the neural tube during pregnancy. In addition, folate helps prevent major birth defects of the baby’s brain and spine.
The recommended dietary allowance (RDA) for folate is 400 micrograms per day for women of reproductive age. The RDA can be increased by up to 600 micrograms if you are pregnant or breastfeeding. Folate can be found in many foods including leafy green vegetables, legumes, nuts, and fortified foods such as cereals and breads.
Folate Deficiency Symptoms
There are a few signs that indicate you might be deficient in folate, including fatigue, neural tube defects in pregnant women, and anemia. If you’re pregnant or have a child who is under the age of five, it’s especially important to make sure you’re getting enough folate. Folate can also help reduce the risk of some types of cancer.
If you think you might be deficient in folate, talk to your doctor. There are many ways to get your daily recommended amount of folate, including supplements and food sources.
Foods high in folate
Folate is a water soluble vitamin that is important for pregnant women and those who are planning to get pregnant. Folate helps to form the neural tube, and can help to prevent major birth defects of the baby’s brain and spine. It can also reduce the risk of some types of cancer. Food sources of folate include leafy green vegetables, legumes, nuts and fortified foods.
How to increase your folate intake
There are a few ways to increase your folate intake if you’re looking to keep your blood cells healthy and optimize fertility. Here are some tips:
1. Eat foods high in folate every day. A good way to increase your folate intake is to eat foods high in folate each day. Some good sources of folate include leafy green vegetables, legumes, nuts, and fortified foods like cereal.
2. Take a multivitamin with folic acid every day. One way to ensure you’re getting enough folate is to take a multivitamin with folic acid each day. Multivitamins typically contain a wide variety of vitamins and minerals, so make sure to ask for one that includes folic acid.
3. Get more leafy greens in your diet. Leafy greens such as kale, spinach, and collard greens are high in folate and other nutrients important for health, including vitamin C and vitamin K. Add them to your weekly meal plan or incorporate them into smoothies or salads for a boost of nutrients every time!
