Folate is also known as folacin or vitamin B9 and is naturally present in many foods.
The synthetic form of folate is called folic acid. It’s used in dietary supplements and fortified foods like breakfast cereal and bread.
Folate is soluble in water and helps the body form red blood cells. It also aids in protein metabolism, cell growth and division.
The body needs folate for development of DNA and genetic material within the cell. It’s also needed for synthesis of amino acids, and tissue growth and development during pregnancy so pregnant women need more folate.
Folate is naturally present in many foods:
- leafy green vegetables, brussels sprouts, broccoli, asparagus, beets, green peas, lettuce
- Whole wheat products: bread, pasta, bagels, noodles, bran cereals.
- Meat, liver,eggs,
- Nuts and seeds:, sunflowers seeds, corn, peanuts,
- Lentils, chickpeas, beans, green/black grams,
- Oranges, strawberries, melon, avocado, just to mention a few.