Vegetables High In Folic Acid: Tips On Growing Folic Acid Rich Veggies
By: Mary H. Dyer, Credentialed Garden Writer
Folic acid, also known as vitamin b9, is essential for heart and bone health at every stage of life. It is vital for creation of new blood cells and may enhance brain health and prevent age-related hearing loss. Folic acid may even help protect against heart disease and certain types of cancer.
If you’re pregnant, folic acid is critical for prenatal wellness and prevention of birth defects. Folic acid helps prevent defects of the spine, including spina bifida, and may reduce the risk of cleft palate. Although more research is needed, studies suggest that a deficit in folic acid may be associated with autism. If you are pregnant, ask your doctor to prescribe a prenatal vitamin, as diet alone may not provide sufficient levels of folic acid. Otherwise, eating plenty of folic acid-rich veggies is the best way to ensure you’re taking in enough of this valuable nutrient.
Vegetables with Folic Acid
Growing vegetables high in folic acid is a great place to start. Dark leafy greens, including spinach, collards, turnip greens and mustard greens, are easy to grow and they’re excellent folic acid-rich veggies. Plant dark leafy greens in early spring as soon as danger of frost has passed and the ground is warm. Don’t wait too long because dark leafy greens tend to bolt as soon as it gets hot. However, you can plant another crop in late summer.
Cruciferous vegetables (like broccoli, Brussels sprouts, cabbage, and cauliflower) are delicious veggies for folic acid. Cruciferous vegetables are cool climate crops that do best in areas with and mild summers. Plant seeds directly in the garden in early spring, or get going early and start them indoors. Locate cruciferous vegetables in a shady spot if afternoons are hot.
Beans of all sorts can be planted outdoors any time after the last frost, but germination is slow if the ground is too cold. You’ll have better luck if the soil has warmed to at least 50 F. (10 C.), but preferably 60 to 80 F. (15- 25 C.). Fresh beans keep about a week in the refrigerator, but dry beans keep for months, or even years.
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25 Vitamin B9 Foods Great for Physical & Mental Health
Vitamin B9 or folate belongs to the B-complex family, which includes eight vitamins. They are all responsible for energy metabolism, meaning they help the body produce energy by breaking down carbohydrates, fats, and protein and converting them into usable energy. If you keep on reading, you will find out more about other vital roles of folate and how you can improve your health with vitamin B9 foods . Since it is crucial to have a balanced diet including all the important nutrients, it’s a good idea to check out this comprehensive infographic provided by our team of experts from MedAlertHelp.com and learn about the benefits of other vitamins.
FAQ Vitamin B12 Rich Fruits And Vegetables
Which fruit contains Vitamin B12?
Vitamin B12 is getting produced by particular microorganisms and is found almost exclusively in animal foods like fish, meat, dairy products, and eggs.
Which foods contain Folic Acid and Vitamin B12?
The folic acid needed for the breakdown of homocysteine is found mainly in fruit ( varieties such as oranges, strawberries, raspberries, and grapes) and vegetables. A particularly suitable source of folic acid is green leafy vegetables, such as spinach.
How do you know that you have a Vitamin B12 deficiency?
The most common vitamin B12 deficiency symptoms: Disturbed energy metabolism (chronic exhaustion and fatigue, concentration difficulties, muscle weakness) Nerve damage (pain, numbness, tingling, paralysis, coordination disorders, memory disorders) Anaemia (performance weakness, immune deficiency).
In which Vegetarian foods are Vitamin B12 found?
Even vegetarians can cover their vitamin B12 needs through food, provided they eat enough milk, dairy products, and eggs. Three portions of milk, cheese, yogurt, or curd cheese per day and two to three eggs per week can help to ensure a good supply.
By looking at the value of B12 measured as a result of blood analysis , the patient’s general chart, and eating habits, your doctor will arrange the most appropriate treatment for Vitamin B12 deficiency.
Don’t forget, always ask your doctor first when it comes to healthy living habits.
The 10 Most Nutrient-Dense Vegetables You Can Grow
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Did your mother always tell you to eat your vegetables? Well, it might have felt like a punishment when you were a kid, but your mom was looking out for you. The more we know about nutrition, the more we know about the benefits of eating a diet that is rich in vegetables.
The Harvard School of Public Health, which recommends nine servings of vegetables and fruits each day, says that eating vegetables can reduce blood pressure, lower the risk of heart disease and stroke, prevent certain types of cancer, reduce eye and digestive problems and keep the appetite in check.
When you eat a variety of fruits and vegetables, you give your body the mixture of nutrients it needs to stay healthy. Many vegetables are high in potassium, which is important for maintaining a healthy blood pressure. Vegetables also contain essential vitamins, such as C and A, that help keep eyes, skin, teeth and gums healthy and to fight infection. The antioxidants in vegetables promote cellular renewal and help prevent a host of diseases, including Parkinson’s disease, atherosclerosis and Alzheimer’s disease.
Naturally low in fat and calories, vegetables can be a dieter’s best friend. The fiber in vegetables helps you feel fuller longer, and when you substitute vegetables for other higher-calorie, less-nutritious food, you will find weight management to be easier.
But not all vegetables are created equal some are more nutritious than others. When selecting vegetables, brightly colored vegetables generally pack a bigger nutritional punch than lighter colored varieties. Iceberg lettuce, which is light green, pales in comparison with the nutrition of its darker cousin, romaine lettuce, for instance. To help you make great choices for your garden and for your table, here is our list of top 10 healthiest vegetables.
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1. Kale. Kale is enjoying its 15 minutes of fame with foodies, but healthy eaters have enjoyed kale for centuries. Easy to grow and tolerant of frost, kale adds taste and texture to soups and salads, and it is packed with nutrients, including calcium and Vitamins A, C, K and B6.
2. Broccoli. Kale’s cruciferous cousin, broccoli, is a great choice for its fiber content and for its polyphenols, which have been linked with the prevention of certain cancers and degenerative diseases. Broccoli also is packed with beta-carotene, vitamins C and K and with folate.
3. Spinach. If you haven’t had a spinach salad in a while, it’s time to treat yourself. Spinach is a powerhouse package of vitamins A, C, E and K, vitamin B2 and B6 iron, lutein, magnesium, folate, manganese, betaine, calcium, potassium, zinc, folic acid, copper, protein, selenium, phosphorus, niacin and omega-3 fatty acids. Sneak some spinach into your family’s pasta sauces, casseroles and even pizza toppings for easy added nutrients.
4. Greens. Sautéed, roasted, mashed or pureed, greens can add a nutritional boost to your family meals. Mustard greens and turnip greens contain vitamins K and C, lutein and fiber. Collard greens have those same nutrients, plus loads of potassium. Swiss chard, often used in Mediterranean recipes, also contains those same ingredients plus additional minerals and protein.
5. Brussels sprouts. These little cabbage-like veggies are an excellent source of folic acid, a B-vitamin that is important for pregnant women as it protects against neural tube birth defects. Brussel sprouts are packed with fiber and calcium as well as vitamins K, A and C.
6. Tomatoes. Yes, they are technically a fruit, but we cook with them like they are vegetables, and they are nutritional giants. Tomatoes are rich in lycopene, which is thought to have cancer-fighting protection. Tomatoes also are rich in vitamins A, C and K and are thought to help lower our blood pressure and to reduce the number of free radicals in our bodies.
7. Onions. They may not do wonders for your breath, but onions are great for your body. They contain a peptide called GPCS, which scientists believe works to slow down the loss of calcium, thereby helping to fight osteoporosis. Eating onions also may help protect you from heart disease and diabetes because of their high vitamin C and folate content. In addition, scientists believe that the high sulfur content of onions may benefit our connective tissue.
8. Carrots. Long thought to help eyesight, carrots do contain lutein, a carotenoid that is concentrated in the eye’s retina. Carrots also are loaded with vitamins A, C and K and are a good source of fiber. Plus, they are low in calories and give a satisfying crunch when you need a quick snack.
9. Sweet potatoes. A healthier alternative to the white potato, the sweet potato contains potassium, vitamins A and C, manganese, fiber and iron. Be sure to eat the skin for the best nutrition.
10. Bell peppers. Keeping in mind that color equals nutrition, red, orange, green and yellow bell peppers are packed with dozens of nutrients, including lycopene and folic acid. Recent studies show a new twist to the old apple adage: eating a bell pepper a day may keep the doctor away by helping to lower your risk of developing pancreatic, lung, colon and bladder cancers.
According to research conducted by the U.S. Centers for Disease Control and Prevention, only 27 percent of adults and 13 percent of adolescents are eating the recommended three or more servings of veggies a day. When you consider all that vegetables offer in terms of taste and nutrition, you’ll probably find yourself sounding like your Mom, saying “Eat your veggies” to your own family tonight.
What would you add to the list? Let us know in the section below: