When it comes to food and nutrition, most of us have heard that folate is important.
But what exactly does folate do, and how do you verify you’re getting enough?
There are plenty of foods that are naturally packed with folate.
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What is folate?
Is folate the same as folic acid?
What does folate do?
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How much folate do you need a day?
What are the best folate foods?
These foods are easy to add into your current lineup.
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Chances are, you’re already consuming some of these regularly.
Banana
Who doesn’t love a banana?
It’s one of the sweetest (and super portable!)
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fruits that make smoothies taste even creamier.
Turns out, bananas are also a decent source of folate.
Trycooking with bananas using these recipes.
Papaya is packed with nutrients, and it contains natural digestive enzymes (read: bye-byebloat!).
If you’re looking to boost your folate intake and decrease belly bloat, papaya is a great choice.
Peanuts
Even though they aren’t technically a nut, peanuts (which are actually legumes!)
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pack a variety of nutrients in a such a small package.
A simple one-ounce serving contains a satiating 6.9 grams of protein and about 14 grams of fat.
They are great sauteed in butter or oil with a bit of bacon or ham for extra flavor.
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Try adding them into soups, stews, or veggie sautes.
Turnip greens are also a great source of calcium and potassium.
Not only that, but it’s also afood that makes you happy!
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Crab (Dungeness)
Good news for crab-lovers!
Not a fan of crab legs?
They’re a versatile side dish and can be served roasted, boiled, steamed, or sauteed.
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Add some of your favorite seasonings or top with cheese for even more flavor.
Or try one of thesemust-make Brussels sprouts recipes!
Add some to a pesto pasta dish or mixed with carrots as a nice side.
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Mustard Greens
Tired of your usual greens?
It’s time to change things up.
Broccoli happens to pack 13 percent of your daily value of folatenot bad for a 1/2 cup serving.
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Avocados are packed with good-for-you fats, fiber, andyou guessed itfolate.
Just one cup of the mild-tasting romaine provides you with 16 percent of your folate daily value.
Try it on your next bowl of oats!
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Just two tablespoons pack 80 micrograms of folate, plus 3.7 grams of fiber and 6.5 grams of protein.
That’s a ton of nutrition in a small two-tablespoon serving!
Asparagus
If asparagus isn’t in your weekly veggie lineup, it’s time to think again.
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Just 4 spears will get you 89 micrograms of folate.
Asparagus is great added into dishes like omelets, frittatas, and served alongside entrees like steak or fish.
Experiment with different styles of cooking it such as boiling, steaming, or roasting.
Mitch Mandel and Thomas MacDonald
Each technique slightly changes the texture or flavor accordingly.
Here’s how tocook asparagus to perfectionevery time.
Cooked Spinach
Don’t love raw spinach?
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Just boiling your spinach will increase your folate intake more than two-fold.
Or add boiled spinach to an omelet.
You could even enjoy oureasy garlic lemon spinach recipeas a side with dinner.
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Plus, the four-ounce serving contains 20 grams of protein.
Having a hard time stomaching liver?
Nutritionist Ash recommends incorporating some beef liver into your ground beef.
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Mitch Mandel and Thomas MacDonald
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