All You Need To Know About Folate (also called Vitamin B9)

Getting to know Folate will be your first destination before we get into the nitty-gritty of its benefits and importance for children's growth. Are you curious about Folate? Well, let me tell you! Folate is a natural micronutrient that fruits and vegetables contain. That includes okra, grapefruit, peas, lentils, nuts, oranges, lemons, brussels sprouts, and leafy greens, just to name a few.

Folate is essential in keeping healthy cell growth and function in our bodies. It also helps with red blood cell formation and regulates its levels to keep us away from blood vessel diseases and stroke.

Aside from its natural state, Folate undergoes synthesis to become Folic Acid, which manufacturers use in processed consumables like flour, breakfast cereals, bread, and dietary supplements. Although different, both Folate and folic acid have the same effects in terms of giving nutrients to our bodies.

Folate also has a significant advantage when it comes to protein synthesis. What it does is that it helps re-methylate a compound called homocysteine (a building block for protein), thus making Folate a critical micronutrient for this protein metabolism process.

Folate, in its synthetic form, folic acid, helps red blood cells to grow and mature. It helps keep these red blood cells at their highest levels. Lack of Folate can result in folate-deficiency anemia, resulting in further health complications if not prevented. So make sure to get your much-needed Folate by eating the folate-rich foods mentioned earlier.

Asparagus
 

Aside from its ample amount of vitamins and minerals, asparagus also contains Folate. In fact, a 90-gram serving of cooked asparagus contains about 134 mcg of Folate. It makes asparagus a viable ingredient in your home-cooked meals.

Legumes
 

Legumes come in different forms: beans, peas, and lentils. What's best is that each legume type is an excellent source of Folate, as it varies by serving size. For example, 177 grams of cooked beans contain 131 mcg of Folate, while 198 grams of cooked lentils contain 358 mcg of Folate.

Eggs

Eggs are always a staple of every household. What's more, eggs also contain Folate along with other essential micronutrients. A single egg contains 22 mcg of Folate, so the more eggs you eat, the more Folate you will get. Also, eggs contain protein, which is essential for height growth.

Leafy Greens

Just like legumes, leafy greens also come in various types. The most common ones are spinach, kale, and arugula. One cup of spinach and kale contains 58.2mcg and 76.7mcg of Folate, respectively. Aside from being packed with Folate, these leafy greens are also low in calories, making them the perfect addition to your diet. 

Citrus Fruits

Fruits such as oranges, limes, grapefruits, and lemons are excellent sources of Folate. A single orange contains 55mcg of Folate, while raw lemons contain 22mcg. These citrus fruits are also packed with vitamin C, which helps with collagen formation.