Folate, also known as vitamin B9, is crucial in supporting various bodily functions, such as healthy cell division and promoting proper fetal growth to reduce the risk of congenital disabilities. It’s a water-soluble vitamin found naturally in several foods, and fortified foods often contain it as folic acid.
For adults aiming to prevent deficiency, the Office of Dietary Supplements of the National Institutes of Health recommended to get at least 400 mcg of folate daily. Eight nutrient-packed foods can help you meet your daily folate needs. [1]
- Asparagus
- Legumes
- Leafy greens
- Beets
- Eggs
- Brussels sprouts
- Citrus fruits
- Nuts and Seeds
Asparagus
Asparagus is not only a culinary delight but also a nutritional powerhouse. It is rich in folate. Just half a cup of cooked asparagus provides around 134 mcg of folate, contributing 34% of the daily value. [2]
Apart from folate, asparagus boasts antioxidants, showcasing anti-inflammatory and antibacterial properties. Additionally, it’s an excellent source of heart-healthy fiber, fulfilling up to 6% of your daily fiber requirements in a single serving.
Adding asparagus to your meals enhances flavor and supports your body with essential vitamins and minerals, including folate. This makes it a valuable addition to a balanced diet.
