Add ‘em to your shopping list.
Many of ussupplement our diets with vitamins and nutrients, but one particular vitaminfolategets a lot of attention.
And it’s particularly important for pregnant people and adolescents.
Greg DuPree
What Is Folate?
To put it simply, folate doesa lot.
And that’s exactly why it’s so important to verify you get enough of it.
TheNIH recommendsthat adults and children over the age of 14 consume 400 micrograms of folate each day.
(That’s roughly the amount found in one and a half cups of boiled spinach.)
If youdon’t get enough folate, you may experience sores on your tongue and mouth.
Sang An
You may also notice your skin, hair, and fingernails changing color.
Additionally, you may experiencemegaloblastic anemia, a blood disorder that affects your red blood cells.
If youdon’t consume enough folate while pregnant, you may experience the symptoms listed above.
Fans of the cinnamon-scented squares will fall hard for this cookie, in which Cracklin’ Oat Bran is mixed into the dough and sprinkled on top. Baking the cookie in an oven-safe skillet makes for a crisp exterior and soft and chewy center, which tastes best when enjoyed warm with a scoop of vanilla ice cream. Cut into slices and serve to a crowd, or have everyone grab a spoon and dig straight into the skillet.Get the recipe:Cracklin’ Oat Bran Oatmeal Raisin Skillet Cookie.Grace Elkus
“Folate is critical for the normal development of the brain and spinal cord,” saysDr.
William Li, MD, physician andauthor.
What Foods Contain Folate?
Ray Kachatorian/Getty Images
One easy way to increase your folate intake?
Take a folate supplement.
(Just be sure to talk to your primary care provider first.)
Greg DuPree
However, if you really want to get your folate in, beef liver ispackedwith folate.
There are plenty of dishes that call for raw spinach, like this salad that also includes watermelon radishes.
This recipe pairs black-eyed peas with ham and healthy veggies.
Anna Williams
If black-eyed peas aren’t your thing, don’t worrykidney beansalso contain a fair amount of folate.
Asparagus
Serving Size:4 spears (about 2.5 oz.
)Amount of Folate:89 microgramsPercent Daily Intake:22 (15 for pregnant women)
In need of atasty side dish?
Jennifer Causey
Just four spears of boiled asparagus will get you89 micrograms of folate.
Make this oven-roasted asparagus dish to increase your folate consumption.
But no matter what you think of them, one thing’s for sure: They contain atonof folate.
Greg DuPree
This recipe pairs Brussels sprouts with savory pancetta and vibrant lemon zest.
Go ahead and get a good helping of folate with help from this zucchini-butter spaghetti.
Folate is found in tons of leafy greens, including romaine lettuce.
Danny Kim
Other greenslike mustard greensalso contain a fair amount of folate.
This recipe is simple and will help you increase your folate intake.
Eat more of the healthy green veggie courtesy of this nutritious stir-fry.
Andrew Purcell
In other words, go ahead and enjoy that bloody Mary!
Just 3 ounces of Dungeness crab will get you36 micrograms of folate.
And if crab isn’t your thing, don’t worryother seafood dishesalso come packed with folate.
If you’re a fish fan, try this halibut recipe with tomatoes and husk cherries.
Include more peanuts in your diet with help from this peanut butter oats recipe.
Just one hard-boiled egg should get you22 micrograms of folate.
Getty Images
Should You Also Take a Folate Supplement?
That said, thereissuch a thing as getting too much of the stuff.
So book an appointment with your go-to doctor and talk about your desire to consume more folate.
Ditte Isager
They can help you do so in a safe and healthy way.
Quentin Bacon
Heami Lee
ANTONIS ACHILLEOS
Grace Elkus
These open-faced egg toast beauties are much more than your average egg salad sandwich—the flavors, textures, and even look are elegant and original. Folded into the egg salad mixture is a mustardy vinaigrette, briny capers, fresh parsley, and just-bitter-enough radicchio leaves. Heaped on top of toasted sourdough, the result is both fresh and hearty, a win-win! This mixture would also be delicious piled on a whole grain like brown rice or quinoa, or even served as a salad for a lighter meal.Get the recipe: Egg Salad Toast with Fresh Herbs and Capers.Greg DuPree
