Disclaimer #1: Folic acid (technically the synthetic version of folate, which occurs naturally in food) is a vital nutrient for pregnant females and helps prevent birth defects. Disclaimer #2: Don’t let disclaimer #1 stop you from continuing to read this article.
Yes, it may come as a total shock, but males also require folic acid, part of the water-soluble B vitamin family. It plays a primary role in the synthesis and repair of DNA and in producing red blood cells, which lowers the risk of anemia. Plus it may also help decrease your risk of colon cancer, prevent heart disease and stroke, and slow memory loss and macular degeneration. (Bonus: It might even keep your sperm healthy.) Sounds legit, right?
Luckily, lots of foods are rich in folate, so it shouldn’t be tough to hit your recommended daily intake of 400 mcg. Here are five easy sources—and delicious dishes—to get you started.
½ cup cooked greens has about 33% of your RDA
Folate is another reason that you should be eating your greens, like kale, spinach, Swiss chard and asparagus. So light up your grill or grill pan and toss on some asparagus spears drizzled with olive oil, salt and pepper for about 6 to 8 minutes until they’re tender. Finish them off with fresh grated parmesan cheese and lemon zest for a quick side dish. (Get more ideas for how to eat Swiss Chard here.)
½ cup cooked lentils has about 45% of your RDA
Change up your standard turkey sandwich lunch order and reach for lentil soup and a half sandwich instead—or go ahead and get creative in the kitchen. One idea for a hearty homemade dinner: combine sautéed garlic and a small onion with red lentils, coconut milk, low-sodium vegetable broth, cumin and coriander; then simmer until lentils are soft. (For more folate-rich options, look to beans and chickpeas as well.)
½ cup of cooked Brussels sprouts has 20% of your RDA
Possibly your least favorite vegetable as a child, Brussels sprouts have made a serious comeback. And guess what? They’re easy to prep. Just cut them in half before drizzling with olive oil, salt and pepper; then roast them for a good 20 minutes. Finish the dish off with a dash of sriracha sauce and you’ve got yourself a spicy, folate-rich side.
¾ cup of bran flakes has 100% of your RDA
If you can’t live without your morning cereal, you’re in luck. Most are typically fortified with folic acid and contain anywhere from 100 to 400 mcg, which shakes out to 25 to 100% of your daily rec. (Tip: Make your bowl of cereal extra-energizing by tossing in sliced banana or fresh fruit and some slivered almonds.)
3.5 oz of chicken liver has about 193% of your RDA
So we thought we’d save the best for last. (That RDA makes quite a case for indulging on occasion, huh?) One idea: get a little fancy and whip up a quick chicken liver pate at home, which is guaranteed to impress any date. Simply combine sautéed onions and garlic, sautéed chopped chicken livers, 2 hard boiled eggs, salt, pepper and a touch of fresh tarragon. Then, blend it all up in a food processor and serve with whole-wheat baguette toasts.