Why Is Folate Important For Women? Include These Items In Your Diet To Increase Folic Intake

Folate or Vitamin B9 is very important for maintaining cell health. You need to make folate-rich foods a part of your diet.

Vitamins are very important for our health as they0 perform a specific function for us and its deficiency can lead to health problems. One such vitamin is folate or vitamin B9. It is a water-soluble vitamin that the body needs to maintain cells reproduction. Folate is particularly beneficial in maintaining healthy fetal growth. Folate is found naturally in different foods and women should include such foods as a part of their daily diet. 

Folate from food sources
Spinach- Spinach is a source of low-calorie and high nutritional food which improves overall health. One cup of raw spinach can provide up to 15% of the daily folic acid requirement. A variety of recipes can be made with spinach, like palak paneer, chips, or even pulao. This green vegetable is an excellent source of iron, vitamin C, and antioxidants that boost immunity levels. Spinach also ensures a healthy vision. It helps in controlling blood pressure levels and strengthens bones. 

Beetroot contains many essential vitamins, fiber, antioxidants, minerals, and also folic acid. Consumption of beetroot helps in boosting cell health, metabolism, bone development, and immunity. The antioxidants found in it reduce the risk of cancer in the stomach and digestive tract and suppress inflammation. Beetroot can be included as part of salads and savoury dishes. 

Broccoli- One cup of cooked broccoli provides 21% of the daily requirement of folate. Broccoli contains iron and vitamin C that helps in strengthening the immunity level. Broccoli is also high in fibre, protein, calcium, selenium, and magnesium, thus helping to build muscle, strengthen bones and increase overall energy levels. Broccoli can also be included in your diet in the form of soup and savoury food. 

Nuts and Seeds - Almonds, walnuts and cashews are good sources of folic acid as well. The magnesium, iron, and monounsaturated fats in it improve blood sugar levels and increase energy levels. Pumpkin and chia seeds are excellent sources of folic acid, iron, and omega-3 fatty acids. They can help lower cholesterol levels and protect cells from harmful free radicals produced during metabolic processes.