What are the health benefits of folate?

Folate is very important for rapidly dividing cells, especially skin cells. Vegetables, such as green leafy vegetables and beans are the best sources of folate. The only animal source that is particularly rich in folate is liver. However, folate can be destroyed during cooking, so be sure to eat at least some of your vegetables fresh or only lightly cooked to preserve this important nutrient.

Folate, also know as folic acid, is a water-soluble vitamin that is necessary for cell division, deoxyribonucleic acid (DNA) synthesis, and healthy blood cell production. Research at the University of York and Hull York Medical School has found a link between depression and low levels of folate. To keep you and your heart smiling, try a cup of cooked lentils, which provides 90% of the recommended dietary allowance (RDA) of folic acid. Plus, the fiber and protein will satisfy you longer, stabilize blood sugar, and also promote a better mood. Find folate in kale, broccoli, spinach, asparagus, turnip greens, bok choy, legumes, sunflower seeds, oranges, melons, beets, and fortified whole grains.

Folate (folic acid) may help reduce the occurrence of neural tube defects so it's important for expecting mothers and those looking to conceive a child. Folic acid helps form red blood cells and improves circulation. It also assists your body with the digestion of protein.

Need reasons to eat folate-rich foods? In addition to the fact that they might lower the risk of colon cancer, try these two on for size:

• Your heart loves folate. Elevated blood levels of homocysteine have been linked to heart attack and stroke. But a folate-rich diet can help keep homocysteine in check
• Your ears love folate. Research shows that age-related hearing loss could be related to low folate intake.

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Folate is vital to making the DNA in your cells. If the synthesis of DNA is disrupted, your body’s ability to create and maintain new cells is impaired. For this reason, folate plays many important roles, from maintaining healthy blood cells and preventing birth defects to possibly fighting cancer and heart disease.

Folate also helps your body use amino acids and is needed to help red blood cells divide and increase in adequate numbers.

Enriched pasta, rice, breads and cereals, legumes (dried peas and beans), leafy green vegetables (spinach, lettuce, collards), broccoli, asparagus, and orange juice are all good sources of this vitamin.