Folate is a B vitamin that can play an important role in the development of Alzheimer’s disease. According to evidence reported by recent research, sufficient folate intake is preventive against this neurodegenerative disease.
The Alzheimer’s disease causes large numbers of neurons in the brain to die . The National Institutes of Health explains that this affects a person’s ability to remember things, think clearly, and use good judgment.
A review and meta-analysis published in Frontiers in Neuroscience found that Alzheimer’s patients had lower levels of folate than healthy controls and folate deficiency may increase the risk of Alzheimer’s.
Alzheimer’s is the most common type of neurodegenerative disease leading to dementia in older adults.
Researchers note that sufficient daily folate intake may reduce the risk of Alzheimer’s onset. They also indicate that trials have already shown that folic acid supplementation can delay cognitive decline and brain atrophy in patients with mild cognitive impairment.
The body does not produce folate so we must obtain it through the diet. Folate is found naturally in many foods.
6 foods rich in folate
1. Beef liver A 3-ounce serving of braised liver provides 215 mcg, equivalent to 54% Daily Value.
2. Cooked lentils. In a cup of cooked lentils there is 358 mcg of folate, equivalent to 90% Daily Value.
3. Boiled spinach. Half a cup of boiled spinach provides 131 mcg of folate, equivalent to 33% Of value. Raw spinach, provides a lower amount of folate, one cup contains 58 mcg .
4. Black-eyed peas (cowpea). Half a cup of boiled peas contributes 105 mcg of folate, equivalent to 26% of the value daily.
5. Folate fortified breakfast cereals typically contain 100 mcg, the 25% of Recommended Daily Value.
6-7. Asparagus and Brussels sprouts . Four boiled spears of asparagus contain 89 mcg of folate (22% DV). Half a cup of boiled Brussels sprouts provides 78 mcg, (20% DV).
Edamame, avocado, broccoli, shredded romaine lettuce, boiled mustard greens as well as canned beans are other foods that also provide folate.
Folate intake is required from birth. The recommended daily amount of folate depends on age . Adults older than 19 years of age require 400 micrograms; pregnant women 600 mcg and lactating women 500 mcg.
The body needs folate to make DNA and other types of genetic material. It is also necessary for cell division in the body. Folate deficiency can cause megaloblastic anemia , a blood problem that causes weakness, fatigue, concentration problems, irritability, headache, palpitations and shortness of breath.
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