Contributed by Joanna L Steven
Of all the vitamins and minerals, folate is considered to be one of the most crucial to a healthy pregnancy. Indeed, prenatal multivitamins are largely the same as regular multivitamins, except for the double dose of folate, which is usually around 800mcg to 1000 mcg per daily dose. By contrast, the regular folate requirement is about 400 mcg.
Shortly after folate’s importance in fetus development was discovered, the US government required that many products such as flour be enriched in folate to supply about 100 additional micrograms that otherwise would not have been obtained in a standard American diet.
The richest sources of folate include leafy greens such as spinach, collards, parsley, and romaine lettuce, seaweeds like wakame, avocados and certain fresh, raw fruit juices. Like with the wide majority of other nutrients, it is possible to get all the folate we need through raw foods, and since raw foodists usually eat a lot more leafy greens and algae than standard American dieters, getting enough folate is actually a lot easier for us.
Because of the widespread problem of soil depletions, I personally take a food based, organic prenatal multivitamin (from New Chapter), but I also make sure to eat a wide variety of folate rich foods every day. I also eat the large majority of them raw since folate is a water soluble B vitamin, and a lot of it is lost through blanching and boiling of food. Leafy greens are always best eaten as fresh as possible, and as close to their raw state as possible. If you want to grow a vegetable garden (indoors or outdoors), leafy greens are a great way to start, as they are sturdy, usually pest resistant, and thrive even after the first frosts.
As mentioned previously, folate is especially important during pregnancy, as it helps prevent neural tube defects (spina bifida), certain types if anemia (pernicious anemia is usually due to a folate or B12 deficiency) and plays an important role in cell production (obviously important in a growing fetus). While it is generally not advised to drink any alcohol and caffeine or smoke cigarettes during pregnancy, it is important to note that these harmful habits also contribute to folate deficiencies.
Common folate-rich foods include:
Nuts: ½ cup nuts or seeds satisfy about 15% on average of our folate RDA.
Green vegetables and seaweed: – 1 cup leafy greens (most): 15%
– ¼ cup spirulina: 8%
– 1 avocado: 41%
– 1 cup raw green peas: 24%
Citrus fruits: – 1 large orange: 14%
Sprouts: – 1 cup sprouted raw lentils: 19%
Since folate is present in many food groups, it is easy to create folate-rich recipes that are both varied and delicious.
Cool Cucumber Green Juice (makes about 20 ounces)
One evening (even though I don’t usually eat after 6 pm) I was feeling hungry and a little nutrient deprived. I came up with this satisfying green juice which packs a healthy 200 mcg of folate, about 50% of our daily requirement (or a quarter of a pregnant woman’s requirement.) Even my husband loved it. Don’t worry if you do not own a juicer, blending the ingredients in a blender and straining the liquid through a nut milk bag works just as well.
Ingredients:
– 1 large cucumber, peeled
– 3 ounces fresh baby spinach
– 1/2 small lemon, peeled
– A generous chunk of ginger
– 2 fuji apples.
Directions:
Run all the ingredients through a juicer, or blend and strain the liquid through a nut milk bag.
Seaweed Salad
This recipe was created by Tonya Kay and is from her Athlete Diet eBook. Just the kale and avocado alone provide 30% of our RDA! The seaweeds provide additional folate and a healthy dose of calcium.
Ingredients:
2C green kale, chopped
1C kelp noodles
1/2C arame seaweed
1/2 Haas avocado
1/2C sunflower sprouts
1/2 lemon juice
dash salt
Directions:
Toss the ingredients together with the lemon juice and salt.
Avocado Citrus Salad (serves 2 as a main meal)
This recipe is a twist on a SAD classic. Unhealthy white sugar, and oils that are often genetically modified and packed in plastic, are replaced by healthier raw versions. A folate powerhouse, this salad will provide 100% of your folate requirement, of 50% of a pregnant woman’s RDA.
Ingredients:
1/2 cup mild oil, such as macadamia oil or a mild olive oil
3 T raw apple cider vinegar
1 T agave
1/2 t salt, or to taste
2 medium ripe avocados, peeled and sliced
8 cups torn romaine lettuce
2 medium oranges, peeled and sectioned
1 large grapefruit, peeled and sectioned
1 medium pear, cored and thinly sliced
1 cup green grapes
1/4 cup chopped walnuts
Directions:
In a small bowl, combine oil, vinegar, sugar and salt. Add avocados. In a large salad bowl, toss remaining ingredients. Pour the dressing over salad and gently toss to coat. Serve immediately.
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