Our diet is one of the most important things that are necessary for the good health and well-being of a person. If you want to be happy you have to be a little bit attentive towards your food choices. Folate is one of such nutrients that are of utmost importance because of its necessity for various body processes. But most of us are mostly ignorant about the intake of folate.
Let us educate you on the importance of folic acid and what are the foods that boost it in the body
Symptoms of Folate Deficiency
Some of the signs and symptoms of folate are as follows:
- Fatigue
- Grey hair
- Mouth sores
- Tongue swelling
- Growth issues
- Peripheral neuropathy
- Lethargy
- Pale skin
Complications of Folate Deficiency
The complications of folate deficiency are as follows:
- Megaloblastic anaemia a condition in which the person suffers from RBCs that are larger and are underdeveloped
- A serious deficiency of white blood cells and platelets
- Peripheral neuropathy
- Birth irregularities
- Vaginal issues
- Menstrual irregularities
Your doctor might recommend you a pituitary test under these circumstances. Make sure to check the pituitary test price in Pakistan.
Foods that are Rich in Folate
We have compiled a list of foods that are high in folate. Make sure to pay attention and add these foods to your meal plans.
Eggs
Eggs are not only a rich source of protein but are also rich in folate. According to research one egg contains about 6% or 22 mcg of folate. Try to eat an egg in the morning during breakfast.
An egg in the morning will help to boost your folate levels and is a great way for folate consumption.
But eggs are not only rich in folate or protein, but eggs are also loaded with the given below compounds such as:
- Selenium
- Riboflavin
- Vitamin B12
- Protein
In addition to all this, eggs are also rich in antioxidants lutein and zeaxanthin. These two antioxidants are also necessary for the prevention of eye diseases such as macular degeneration.
Liver
Already a meat lover, then make sure to eat liver. The liver provides almost 165 mcg of folate per 28 gram of serving.
According to the best gynecologist in Karachi, the liver is also rich in selenium. Selenium is highly helpful because it prevents your body from cancers and muscular as well as heart issues.
But make sure to consume liver after talking with your doctor. The liver is rich in trans fat and cholesterol and might lead to high levels of cholesterol in the body. Therefore talk it out with your doctor before making them an active part of your meals.
Green Leaf Vegetables
Green leaf vegetables are necessary for your overall health and well-being. This is because these leafy greens are loaded with various sorts of vitamins and minerals which are necessary for the body and one such vitamin is folate.
Given below are some of the best examples of green leafy vegetables that you need to understand:
- Kale
- Collard greens
- Cabbage
- Beet greens
- Watercress
- Romaine lettuce
- Spinach
Leafy greens are not only rich in folates but also boost the levels of fibre and vitamin k in the body. All these compounds in close coordination with one another are able to decrease inflammation, low the risk of cancer and prompt weight loss.
Citrus Fruits
This might be surprising for some but it should not. Citrus fruits are rich in folates. Some of the best examples of such fruits are
- Oranges
- Lemons
- Lime
- Grapefruit
Folates and vitamin C which are both present in citrus fruits are helpful to provide the body with the needed immunity and for the prevention of diseases.
Legumes
Legumes or beans which belong to the family Fabaceae are basically rich in folates. According to reports one cup of cooked kidney beans are able to provide 131 mcg of folates to the body. Therefore make sure to eat legumes. They are rich in proteins, fibre and antioxidants. All these compounds in union are able to boost the immune levels of the body and are also able to provide the body with the necessary immunity. The boosted immunity helps to keep bacterial infections at bay from the body.
Nuts and Seeds
Well, these little winter treats are the perfect way to treat yourself with the additional levels of folates in the body. Nuts are rich in folates or folic acid. One ounce of walnuts is able to provide your body with 28 mcg of folates.
In addition to all this one ounce of flaxseeds is able to provide your body with 24 mcg of folates. So munch on these as much as you want in winters.
Wrapping It UP!
Folate is one of the necessary vitamins that is needed by the body for various functions. Make sure to increase the folate intake of your body with the help of these above-mentioned foods.
