A recent study found that women with the highest folate levels had a 44% lower risk of breast cancer than those with the lowest folate levels. To help protect yourself, you need to consume 1-2 servings of folate-rich foods a day.
How much is enough? You should aim for at least 400 micrograms of folate daily. Fortunately, there is a wide range of folate-rich foods so it won’t be difficult to get to this number. Lentils, beans, certain fruits, leafy greens and fortified cereals are all good sources.
How do you get it? Here are 10 folate-rich foods, the first being the most folate-rich and so on:
- Brewer’s yeast, 1 tablespoon = 313 mcg
- Lentils, 1/2 cup, cooked = 180 mcg
- Edamame, 2 cups = 179 mcg
- Romaine lettuce, 2 cups = 152 mcg
- Black/kidney beans, 1/2 cup, cooked = 128 mcg
- Spinach, 2 cups, fresh = 118 mcg
- Broccoli, 1 cup, chopped and cooked = 104 mcg
- Asparagus, 1 cup, fresh = 79 mcg
- Whole-wheat bread, 2 slices = 60 mcg
- Orange, 1 large = 55 mcg
Here is my favorite folate-rich recipe:
Sprouted Green Lentils
Out of all beans, lentils have the highest amount of folate! With a 5-minute prep time, it’s fast food at its best!
Cook 1 cup of lentils in 3 cups boiling water or broth for 5 minutes. The fact that it’s sprouted makes the nutrients easier to absorb by the body, so you can bypass any gas and discomfort.
Boost this dish by adding diced tomatoes, and/or red chili flakes. Add the tomato while the beans are warm, so the heat will release the lycopene from the fibers of the tomato, making it easier for your body to absorb it. The capcaisin in chili flakes is shown to help speed up your metabolism.