Do you wonder if you are getting enough dietary folate for optimal fertility and a healthy baby? You may not be.
Many foods contain folate, but only a few are truly rich in folate. Check out the folate content of these 10 commonly eaten sources of folate, then ask yourself whether you are getting 400 mcg a day.
Remember that folate is water soluble and is easily lost in cooking so it’s best to enjoy the vegetables listed here raw or lightly steamed.
If you need a reminder about why folate is important and how much you should be getting, check out my September blog post. For optimal reproductive health, I recommend my clients include plenty of folate containing foods in their diet, and take a prenatal vitamin with around 400 mcg of folic acid.
Steamed on the side, or in a salad, broccoli is a source of dietary folate.
Oranges are a source of dietary folate. Stick to whole oranges most of the time to get the benefits of the fibre and the other plant compounds.
A breakfast staple in North America, peanut butter provides some dietary folate.
Steamed or raw, spinach is a good source of dietary folate.
In a salad, a sandwich, or a wrap, choose dark coloured lettuce for the most folate.
Roasted on top of salads, or sprinkled on breakfast cereal, sunflower seeds are a good way to add some folate any time of day.
On toast, in salads, in a sandwich or a wrap. Avocados are a good source of dietary folate.
In soups or stews, or sprouted in salads or wraps. Lentils are an excellent source of dietary folate.
In hummus, soups or stews, or just tossed into a green salad. Chickpeas are an excellent source of dietary folate.
Liver is an excellent source of folate. Liver lovers need to limit their consumption to a serving a week when pregnant, to avoid any harmful effects of too much vitamin A on the fetus.