Nature as Medicine: broccoli

Folic acid aids in protecting unborn children against neural tube defects (NTDs). They are a major abnormality of the spine and brain. The neural tube is a component of the embryo where unborn child’s spinal column and brain develop. Defects in neural tube affect approximately 3,000 pregnancies per year in the US. ( 1 )

Because neural tube defects happen at an extremely early stage of development, it is necessary to start taking folic acid before attempting to conceive. The Centers of Disease Control and Prevention (CDC) reports that females who consume the suggested daily dose of folic acid at least a month prior to conception and throughout pregnancy minimize baby’s risk of neural tube defects. ( 2 )

What are the Natural Sources of Folate?

Folic acid is different from folate. The former is the artificial form of folate and you can find it in supplements and fortified foods. The latter, on the other hand, is naturally found in some vegetables, fruits, and grains. During pregnancy, it is ideal to obtain folate and other nutrients from unfortified foods. Nonetheless, the recommendations consumption of folic acid for expectant females is 400 to 800 mcg daily. ( 3 )

Here are some of the best sources of folate:

Dark Leafy Green Vegetables

These vegetables are some of the world’s healthiest foods and they contain the highest amount of folate. ( 4 ) Spinach, kale, romaine lettuce and collard are just some of the examples. Add them to your day-to-day diet to increase your folate consumption. Getting a large plate of these tasty leafy greens will surely meet your folate requirements.

Broccoli

It is one of the best foods for detox. Broccoli is also high in folic acid. A cup of it offers around 26 percent of your daily FA requirements. Plus, it contains a host of various other vital nutrients. But make sure to eat it raw or gently steamed. Or add it to your smoothies to prevent its nutrients from leaching out. ( 5 )

Avocado

It’s not only abundant in healthy fats but it also supplies an excellent source of folate. Per serving can give you 54 mcg. ( 6 ) That’s about 10 percent of your daily requirements. Switching from mayo or butter to avocado is a terrific way to boost your nutritional folate consumption and promote heart health.

Eggs

They are known to provide great deals of nourishment with a reasonably tiny calorie count. They’re an excellent source of protein and consist of virtually every vital vitamin. And that includes 25 mcg of folate per big egg. ( 7 ) But don’t fry it. Instead, opt to eat it hard-boiled for your snack. In the morning, choose to consume poached egg along with avocado toast. Doing so will give yourself a high dose of folate.

Citrus fruits

Most fruits include folic acid and citrus fruits contain the greatest. Oranges are rich in folic acid. In fact, one orange has 50 mcg. ( 8 ) And if you consume a huge glass of freshly squeezed orange juice could give you more. Apart from oranges, you can also have papaya, grapes, strawberries, and banana. All of them are high in folic acid.

Okra

It’s the globes slimiest veggie. But it’s also one of the most nutritious vegetables that’s rich in folate. A half cup of cooked okra will offer you around 103 mcg of folate. ( 9 )

Numerous foods have folate. However, if it’s difficult for you to take the required dose of folate, then supplements could be an ideal option. Then again, make sure to talk to your doctor about supplementation.

References:

Vegetable Juicing

Vegetables are the main players in your juice blends. Compared with fruits, they contain little to no sugar. They are also high in nutrients that can protect against many medical conditions; boost power levels; and maintain a healthy body.

However, if you don’t like eating fresh vegetables, then juicing is the best way for you to add vegetables to your diet. It’s especially true to veggies that you wouldn’t eat normally.

There’s a wide array of vegetables to pick from. So, which are the ideal options for juicing?

Any vegetable would do. Opt for veggies that contain a high amount of water as the base.

Then, add these leafy greens to give your juice several nutrients.

SPINACH

It is popular for its dietary qualities. In fact, it is considered as a vegetable with exceptional abilities to bring back power, boost vigor and enhance blood’s quality. It is abundant in iron, which plays a main function in the production of RBC that carries oxygen in the body. It also plays a huge role in power production and DNA synthesis. This veggie is also an outstanding source of vitamins K, A, C, and folate, as well as manganese, magnesium, and B2. No other vegetables could topple the vitamin K content in spinach.

This dark leafy veggie shows its high-chlorophyll content, as well as carotenoids. They are photo chemicals that have anti-cancerous properties. Furthermore, they are especially vital for healthy eyesight and prevent macular degeneration and cataracts. (1, 2)

For a great spinach juice, mix it with carrots and some apples.

BROCCOLI

Cooking this vegetable could affect its nutrient content and many health benefits. When you boil it, 90 percent of its nutrients would leach out. Stir-frying or roasting might preserve the nutrients. However, the best way to protect the nutrients from leaching is to juice broccoli.

This cruciferous veggie could stop particular cancers, lower cholesterol, reinforce bones and aid in maintaining a lean body. It is also abundant in vitamins K and E, as well as antioxidants that shield cells from those free radicals. Likewise, it is high in vitamins B and C that improve resistance.

To make an appetizing broccoli juice, add pears and berries. (3,4)

BEET ROOT

This round, sweet root veggie is now considered as a superfood. In some studies, they revealed that consuming beet root juice could improve health and wellness.(5) In a small study, taking beet root juice boosts plasma nitrate levels while it increases physical efficiency.(5) The study involved trained bikers. They consumed two cups of this juice daily and experienced an increase in their time test by roughly 12 seconds. The juice also helped in minimizing optimum oxygen output.

There was also a research that beet root could slow down the development of dementia.(6) The nitrates content in this vegetable could raise blood circulation to the brain, especially in older individuals. As a result, it could aid in reducing or preventing cognitive decline.

To make a delicious beet juice, you may mix it with apples, carrots, ginger, and celery.

KALE

It contains the greatest veggie source of vitamin K.(7) This vitamin is known to sustain bone health. It is also high in calcium, copper, manganese and other nutrients. Kale belongs to the cruciferous family. The National Cancer Institute noted that this vegetable plays a vital function in preventing cancers.

Juicing kale is great as it is low in calories. It also blends well with several fruits and other vegetables, like cucumbers, apple, celery, ginger, and lemon.

References:

Nature as Medicine

Natural Probiotics

Maca root for fertility

Natural forms of Folic Acid

Apple Cider Vinegar

Coconut Oil

Natural Forms of Folic Acid During Pregnancy

4 Most Nutritious Vegetables to Help You Get Started with Vegetable Juicing

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