Folate

Folate is the key that unlocks your energy is so many areas. It supports a system known as methylation which does many things such as

  • Reduce allergies 
  • Makes your mind more flexible
  • Helps in making creatine, which in turn helps with depression, digestion,eyesight and skin
  • Clears homocysteine
  • Boosts the levels of choline
  • Helps with histamine metabolism
  • Folate also prevents anemia, which keeps us feeling energized

It is quite difficult to say how much folate we need, since all the B-Vitamins, magnesium, zinc and potassium play a role into the methylation process. The official RDA however is 400mg

How to get the folate you need

Folate is abundant in the three “L”

  • Liver
  • Legumes
  • Leafy greens
 
In specific at the top of the list is
  • Liver but you should only eat it once or twice in a week
  • 2 servings of Chickpeas
  • 2 servings of Leaks, spinash, brocolli
Tips
  • Folate is stable-ish during cooking but you will need to eat more when cooking. Vegetables should be fresh!
  • Folate is lost during rinsing of veggies. It’s the cut surfaces that lose folate, so always rinse before you cut not after.
  • Pastured raised chicken eggs have many times more folate.
  • Note that usually flour is enriched with folate, so if you are in the process of reducing wheat you need to be aware of not becoming deficient.
Thing to avoid
  • Avoid Folic Acid
  • Avoid alcohol and smoking