Which foods are rich in folate?
This comprehensive guide will help you find the best sources of folate to boost your immunity. Vitamin B9 (also known as folate) is essential for maintaining and strengthening our immune system. This article will discuss the benefits of folate to your immune system, how you can obtain it, and some tips for incorporating it into your diet.
What is the role and importance of folate for immunity?
The essential nutrient folate is important for the maintenance and production of red and white blood cell, which are both vital to our immune system. Ensuring that our bodies are properly protected is possible by ensuring we consume enough folate. A study in the American Journal of Clinical Nutrition found that individuals with low levels of folate had compromised immune response.
Get Started With Folate-Rich Diet
Focus on adding more vegetables, fruits and legumes to your meals. These foods are usually rich in folate. Cooking these foods may reduce the folate levels, so if possible, consume them uncooked or with minimal cooking. Although supplements exist, it is best to get nutrients from whole foods rather than through supplements.
The Best Food Sources of Folate
- One cup of spinach boiled contains approximately 66% of the daily folate intake.
- A cup of lentils cooked provides nearly 90% of your daily intake.
- Half a cup of asparagus provides 34% folate, which is the daily requirement for most people.
- Brussels sprouts: A half cup provides about 20 percent of the daily requirement.
- A whole avocado contains approximately 30 percent of your daily recommended intake.
- Broccoli: One cup of broccoli provides about 14% folate daily.
- Oranges contain about 10% of the daily requirement for folate.
- Strawberrys: A cup of strawberries provides around 6, 5% of the daily requirements.
- Beans: Black, navy, pinto and kidney beans are all high in folate.
- One cup of peas provides nearly 25% of the daily recommended intake.
Other Tips to Include Folate in your Diet
It's not difficult to add more folate into your diet. Add spinach to your morning smoothie, or serve asparagus alongside your dinner. Lentils or beans are great for salads and soups. Avocados can be eaten on toast, in salads or as a snack. Fruits like strawberries and oranges can also make a tasty dessert.
Conclusion
Folate is a vital nutrient for maintaining immunity. Include folate-rich food in your daily diet, such as lentils, spinach, asparagus and different fruits. This will help your immune system function at its peak. A balanced diet with a variety of foods is essential to your overall well-being and health.
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