What is Folate?
Folate, also known as Vitamin B9, is a water-soluble vitamin that is essential for DNA synthesis, repair, and methylation, as well as red blood cell formation. It is particularly important during periods of rapid growth, such as pregnancy and fetal development.
Benefits of Folate
DNA Synthesis and Repair: Folate is crucial for the synthesis and repair of DNA and RNA.
Red Blood Cell Formation: It is essential for the production of healthy red blood cells.
Preventing Birth Defects: Adequate folate intake during pregnancy reduces the risk of neural tube defects in the developing fetus.
Heart Health: Folate helps to break down homocysteine, an amino acid that can contribute to heart disease when present in high levels.
Foods High in Folate
Here are some foods rich in Folate along with their approximate Folate content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for folate is approximately 400 micrograms (mcg) for both men and women.
Top Sources of Folate for Carnivores
Turkey Liver
Folate content: 691 mcg per 100g
% of Daily Need: 173% for both men and women
Turkey liver is very high in folate and other essential nutrients.
Chicken Liver
Folate content: 560 mcg per 100g
% of Daily Need: 140% for both men and women
Chicken liver also provides a high amount of folate.
Lamb Liver
Folate content: 400 mcg per 100g
% of Daily Need: 100% for both men and women
Lamb liver provides a substantial amount of folate.
Beef Liver
Folate content: 290 mcg per 100g
% of Daily Need: 73% for both men and women
Beef liver is an excellent source of folate.
Pork Liver
Folate content: 290 mcg per 100g
% of Daily Need: 73% for both men and women
Pork liver is a good source of folate.
Top Sources of Folate for Vegans
Lentils
Folate content: 479 mcg per 100g
% of Daily Need: 120% for both men and women
Lentils are a rich plant-based source of folate.
Black-eyed Peas
Folate content: 208 mcg per 100g
% of Daily Need: 52% for both men and women
Black-eyed peas provide a good amount of folate.
Spinach
Folate content: 194 mcg per 100g
% of Daily Need: 49% for both men and women
Spinach is a leafy green vegetable rich in folate.
Asparagus
Folate content: 149 mcg per 100g
% of Daily Need: 37% for both men and women
Asparagus is a nutritious vegetable high in folate.
Broccoli
Folate content: 63 mcg per 100g
% of Daily Need: 16% for both men and women
Broccoli is a versatile vegetable that contributes to folate intake.