We’ve all heard of Folic acid, but have you ever heard of Folate before? Both are varieties of Vitamin B9, but they aren’t the same thing. According to blissreturned.com Vitamin B9 is necessary for “healthy blood formation, enzyme efficiency, the division and growth of new cells and for maintaining a healthy intestinal tract”.

Folate is the natural form of B9, which is present in many veggies such as dark leafy green vegetables, asparagus, broccoli, citrus fruits; beans,peas and lentils, avocado, okra, brussels sprouts; seeds and nuts, cauliflower, beets, corn, celery, carrots and squash! Some studies even show a correlation between a folic acid deficiency and mental conditions such as depression. Folate and Folic acid is especially important during pregnancy, as a folate deficiency can be harmful to your unborn baby.

Below is a table with some examples of leafy green vegetables that contain Folate, as well as the amounts present in each serving. For a more complete list, head over here.

Source Serving Size Amount of Folate/Serving DV %
Spinach 1 cup 263 mcg 65%
Collard Greens 1 cup 177 mcg 44%
Turnip Greens 1 cup 170 mcg 42%
Mustard Greens 1 cup 103 mcg 26%
Romaine Lettuce 1 cup 76 mcg 19%

Now that you know how important Folate is, how can you add it to your diet?

Luckily adding Folate to your diet is super easy! Since one cup of lentils can contain up to 90% of the recommended daily recommended value for Folate, a simple lentil stew with leafy green vegetables can provide you with more than enough Folate to keep you going.

For a yummy lentil stew with mustard greens recipe, head over here. It can sometimes be difficult to find mustard greens in South Africa, but don’t panic, you can replace the mustard greens with any other green vegetable, like spinach or kale!

It’s so easy to add folate to your diet and it has so many benefits, so why wouldn’t you?