Folate: is essential in the formation of red blood cells and helps to form the genetic material within every body cell. This is why it is very important for pregnant women to get the proper amount of Folate during their pregnancy.
Folate can be lost from foods during preparation. To combat this serve raw fruits and vegetable instead. If you have to cook them, steam or boil in minimal amount of water.
Check out the Healthy Food List below:
Cooked lentils (1 cup, 229 calories)
89 percent daily value
Cooked navy beans (1 cup, 258 calories)
63 percent daily value
Cooked beets (1 cup, 74 calories)
34 percent daily value
Cooked split peas (1 cup, 231 calories)
31 percent daily value
Papaya (118 calories)
28 percent daily value
Mustard greens (1 cup, 21 calories)
25 percent daily value
Raw peanuts (1/4 cup, 207 calories)
21 percent daily value
Flaxseeds (2 tbsp., 95 calories)
13 percent daily value
Orange (61 calories)
10 percent daily value
Raspberries (1 cup, 60 calories)
8 percent daily value
Original Source: Men’s Health
Check out tomorrow’s Healthy Food List for Vitamin C
To read part 1 of this series on Vitamin A click here
part 2 of this series on Vitamin B1 click here
part 3 of this series on Vitamin B6 click here
part 4 of this series on Vitamin B12 click here
part 5 of this series on Vitamin D click here
