Top 25 Plant-Based Foods High In Folate

Find out which are the top foods highest in folate, also known as vitamin B9. It is different from folic acid, the synthetic version used for supplements and food fortification (especially in flour, cold cereals, pasta, bread, cookies, bakery items, and crackers).

Unlike natural folate (that is directly metabolized by the colon), folic acid needs the help of an enzyme, called - “dihydrofolate reductase”, that is relatively low in the physical body.

As an interesting note, an excess of folic acid (the synthetic form of folate) consumption may actually have some adverse effect, like an acceleration of tumor growth in cancer patients.

Health benefits of folate (vitamin B):

According to research, a diet high in folate-rich foods can help prevent heart disease, some types of cancer, iron anemia, birth defects, and cognitive decline. Furthermore, when women are deficient in this important nutrient and become pregnant, the developing fetus has a higher chance of neural tube defects, a serious developmental disorder which negatively affects the nervous system of the fetus.

Moreover, men with a lower consumption of foods in vitamin B9 have been shown to have sperm with incorrect chromosomal structure. In addition, a study of 579 women and men ages 60 and more has shown that vitamin B9 can help protect against neurodegenerative diseases, such as - Alzheimer’s disease. Folate is also an important instrument in improving the working of the human heart.

Here is a list of top fruits, vegetables, nust, seeds, and legumes rich in folate:

1 Peanuts – 240 micrograms

2 Black-eyed peas (cowpeas) – 235 micrograms

3 Sunflower seeds – 219 micrograms

4 Spinach – 194 micrograms

5 Lentils – 186,7 micrograms

6 Chickpeas (garbanzo beans) – 176,3 micrograms

7 Romaine lettuce – 130 micrograms

8 Kidney beans – 128,8 micrograms

9 Arugula – 97 micrograms

10 Avocado – 89 micrograms

11 Flax seeds – 87 micrograms

12 Brussels sprouts – 61 micrograms

13 Okra – 46 micrograms

14 Asparagus – 45,5 micrograms

15 Almonds – 44 micrograms

16 Mangoes – 43 micrograms

17 Papayas – 40 micrograms

18 Corn – 36 micrograms

19 Oranges – 29 micrograms

20 Kiwi – 23,4 micrograms

21 Cantaloupe – 21 micrograms

22 Bananas – 20 micrograms

23 Mushrooms, Portabello, grilled – 19 micrograms

24 Tomatoes – 13 micrograms

25 Grapefruits – 12,5 micrograms

Source – http://www.yourhealthremedy.com/healt...
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Top 25 Plant-Based Foods High In Folate
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