Vitamin B9 – Folate

Folate is the natural form of vitamin B9. It is a water-soluble vitamin and present in a wide variety of foods. It is also available and sold in markets as a supplement in the form of folic acid. Folic is the best absorbable form of this vitamin.  Folate helps to form DNA and RNA and is involved in protein metabolism. Folate is also needed to produce healthy red blood cells. It is critical during periods of rapid growth, such as during pregnancy and fetal development.

Prevent from NTD

One of the most common uses of folic acid and folate supplements is the prevention of congenital disabilities, specifically neural tube defects; when a baby is born without parts of its brain or skull, it is called spina bifida and anencephaly.

Better cognitive function

Adequate folate is associated with better brain function and a decreased risk of dementia, Alzheimer’s. It is also essential to prevent neural tube defects in neonates.

Heart-healthy

Supplementing folate, including folic acid, may help improve heart health and reduce your risk of heart disease and its associated risk factors.

Diabetes-friendly

Supplements of folate may improve blood sugar levels, reduce insulin resistance, and enhance cardiovascular function in those with diabetes.

Fertility

Higher intake of supplemental folate is associated with higher rates of live births in women Adequate amount of folate is essential for egg quality, implantation, and maturation

Inflammation prevention

 Folic acid and folate supplements have been shown to reduce inflammatory markers, including C-reactive protein (CRP), including women with polycystic ovary syndrome (PCOS)

RDA for B9

The Recommended Dietary Allowance for folate as micrograms (mcg) of dietary folate equivalents (DFE). Men and women ages 19 years and older should aim for 400 mcg DFE. Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively.

B9 rich foods

Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli), Beans, Peanuts, Sunflower seeds, Fresh fruits, fruit juices, Whole grains, Liver, Seafood, Eggs, Fortified foods, and supplements.

Lamb and quinoa salad 

Ingredients

  • 1/2 cup (120g) wild rice
  • 3/4 cup (165g) white quinoa
  • 1/4 cup (60ml) olive oil
  • 2 x 250g lamb backstraps
  • 1 lime, halved
  • 1 garlic clove, finely chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 100g marinated roasted capsicum in oil, drained, sliced
  • 2 celery stalks, thinly sliced
  • 1/2 cup (50g) hazelnuts, toasted, skins removed, chopped
  • 150g baby spinach
  • 125g goat’s feta, crumbled

Method

  • Place the rice in a large saucepan with 1L (4 cups) water and bring to the boil over medium-high heat. Reduce heat to medium and simmer, covered, for 15-20 minutes. Add quinoa and cook for a further 10-15 minutes until rice and quinoa are tender. Drain and set aside.
  • Meanwhile, heat 1 tbs oil in a frypan over medium heat. Season lamb, then adds to the pan with the lime halves, cut sides down. Cook lamb for 3 minutes on each side for medium. Set aside to rest, loosely covered with foil, for 5 minutes.
  • Meanwhile, to make the dressing, juice the grilled lime and combine with lamb resting juices, garlic, mustard, honey, and remaining 2 tbs olive oil, then season.
  • Combine remaining ingredients in a bowl with lamb and rice mixture, then drizzle over the dressing to serve.

Nutrient profile

  • Calories          83.7
  • Total Fat        1.9 g
  • Total Carbs    14.1 g
  • Dietary Fiber 1.6 g
  • Sugars             0.8 g
  • Protein           2.8 g
  • Vitamin A       17.6 %
  • Copper           2.1 %
  • Folate             30 %
  • Iron                 25 %

References

Tags: