A new study shows that folate deficiency is linked to Alzheimer’s.
Here, dietitians weigh in on the best folate foods to up your intake.
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Amy Cameron O’Rourke (MPH, CMC) is a dedicated care manager with a passion for helping people & their loved ones find peace and joy as they age. Amy is the author of The Fragile Years and founder of O’Rourke & Associates and The Cameron Group (sold in 2019, now Arosa). She believes our elder years can provide a beautiful opportunity for connection, meaning, and joy.Amy has over 40 years of experience, including 20 years operating The Cameron Group (care management company), as well as a Master’s Degree in Public Health and a Master’s Certificate in Gerontology. A Licensed Nursing Home Administrator and Certified Care Manager, she is currently the Director of Care Management at Arosa.
Heres what you should know about the importance of eating folate-rich foods daily.
She believes our elder years can provide a beautiful opportunity for connection, meaning, and joy.
Lauren Hubert MS, RD is the Registered Dietitian and Weight Loss Expert behind The Sorority Nutritionist.
Folate is a B-vitamin (vitamin B9 to be exact) that is naturally found in food.
Its needed tomake DNA and other genetic material and is key for helping cells divide.
On the other hand, folic acid is the synthetic version found in supplements and fortified foods.
This is because folate is converted into its active form in the digestive system before entering the bloodstream.
The results showed that the folate level of Alzheimers patients was lower compared with that of the healthy controls.
The recommended daily amount of folate for adults is 400 micrograms (mcg).
Amy Cameron O’Rourke (MPH, CMC) is a dedicated care manager with a passion for helping people & their loved ones find peace and joy as they age. Amy is the author of The Fragile Years and founder of O’Rourke & Associates and The Cameron Group (sold in 2019, now Arosa). She believes our elder years can provide a beautiful opportunity for connection, meaning, and joy.Amy has over 40 years of experience, including 20 years operating The Cameron Group (care management company), as well as a Master’s Degree in Public Health and a Master’s Certificate in Gerontology. A Licensed Nursing Home Administrator and Certified Care Manager, she is currently the Director of Care Management at Arosa.
For those who are pregnant, it is about 600 -1000 mcg.
In general, however, she affirms that supplements are a supplement to a healthy diet.
Luckily there are many non-processed, anti-inflammatory foods that contain folate.
Heres a look at five of the best, according to The Nutrition Twins.
The top 5 folate foods
1.
Edamame
One-half cup cookededamamehas 241 mcg folate, or 60 percent of the daily requirement.
you might toss edamame beans on salads, too.
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2.
Lentils
One-half cup of cookedlentilshas 179 mcg of folatealmost half of the daily requirement.
Lentils are a great source of protein and fiber and are a super satisfying source of plant protein.
Theyre wonderful to add to the diet as their fiber helps to keep you regular and improve gut health.
They make a great substitution for meat in tacos, salads, and soups.
Asparagus
One-half cupasparagushas 164 mcg, or 40 percent of the daily requirement.
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