Folate

Folate (葉酸) also known as Vitamin B9, is a water-soluble vitamin naturally occurring in folate-rich food like green leafy vegetables, broccoli and peas, that plays a vital role in numerous physiological processes, including DNA synthesis, cell division, and the production of red blood cells. This essential nutrient is particularly important for pregnant women, as it supports fetal development and helps prevent neural tube defects (the baby’s developing brain and nervous system). However, its benefits extend far beyond pregnancy, making folate crucial for overall health and longevity. 

Adequate folate intake is associated with a reduced risk of chronic diseases such as cardiovascular disease, certain cancers, and cognitive decline. Folate helps lower homocysteine levels, an amino acid linked to increased cardiovascular risk when present in elevated amounts.  

Incorporate various folate-rich foods into your diet to ensure you get enough folate. Excellent sources include leafy green vegetables (such as spinach and kale), legumes (like lentils and chickpeas), fruits (particularly oranges and bananas), and fortified cereals. Cooking methods can impact folate levels, so steaming or microwaving vegetables rather than boiling them helps preserve this nutrient. 

For individuals at risk of deficiency—such as those with malabsorption issues or certain medical conditions—consider discussing supplementation with a healthcare provider. 

By prioritising folate in your diet, you can support your overall health, improve energy levels, and enhance longevity. Remember, investing in your nutrient intake today lays the foundation for a healthier, more vibrant tomorrow.