Folate
VitaminA B vitamin concentrated in beans and greens, converted into a methyl donor for DNA methylation. RDA is 400 mcg. Getting enough folate is associated with longer life and protection against cardiovascular disease and several cancers. Natural folate from food is preferred over synthetic folic acid supplements.
Food Sources
Foods that contain Folate.
- Legumes
Beans and greens are concentrated sources of folate.
Source: How Not to Age
- Dark Green Leafy Vegetables
Source: How Not to Age
- Lentils
USDA data: lentils are rich in folate
Source: How Not to Age
- Edamame
USDA data: edamame is a good source of folate
Source: How Not to Age
- Eggs
filled with omega-3 fats, iron, vitamins A and D, folate, and choline
Source: The Young Forever Cookbook
- Beets
packed with protein and fiber from the lentils and folate from the beets
Source: The Young Forever Cookbook
- Kale
braised kale, which is packed with folate and phytonutrients
Source: The Young Forever Cookbook
- Chickpeas
high amounts of fiber, folate, and essential B vitamins
Source: The Young Forever Cookbook
- Fennel
loaded with potassium and folate
Source: The Young Forever Cookbook
- Asparagus
Asparagus is packed with folate, an essential nutrient for healthy cell growth
Source: The Young Forever Cookbook
Health Benefits
Health conditions that Folate may influence, based on research.
Reduces Risk Of
- Aging
Meta-analysis of 100+ population studies shows those who get more dietary folate live longer and are protected against cardiovascular disease and several cancers.
Source: How Not to Age
- Cognitive decline
FACIT trial: folic acid supplements for 3 years gave performance of someone 4.7 years younger for memory, 1.5 years younger for global cognitive function
Source: How Not to Age
- Depression
Low dietary folate intake may increase the risk of severe depression by as much as threefold
Source: How Not to Die
Protects Against
- Age-Related Hearing Loss
RCT (Durga 2007) showing folic acid supplementation slowed age-related hearing loss in older adults
Source: How Not to Age
- Depression
Low dietary folate intake may increase the risk of severe depression by as much as threefold. Folate supplements (folic acid) do not appear to help.
Source: How Not to Die
- Cognitive decline
Folate deficiency has been connected to cognitive decline and memory deficits.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Neurodegenerative Disease
Increased homocysteine cytotoxicity has been conferred to have a role in neuronal plasticity, and neurodegenerative diseases such as Alzheimer's, Parkinson's, and Huntington's disease.; Folate prevents neurodegenerative disorder; supports immune health. Found in beans, legumes, citrus fruits, green leafy vegetables
Source: Nutrition, Food and Diet in Ageing and Longevity
- Alzheimer's disease
AD patients have lower levels of folate
Source: The Longevity Diet
Biological Mechanisms
How Folate works at a cellular level.
- SupportsDNA methylation
Folate is converted into a methyl donor. Folic acid supplementation increases global methylation. Low folate causes genome-wide hypomethylation within two months.
- PromotesReduces homocysteine levels
Folates play a key role in methylation reactions and DNA synthesis as one-carbon carrier/donor. Plasma folate levels decrease while homocysteine levels increase with age, especially between 40 and 90 years.
- PromotesLowers homocysteine
B6, B12 and folate act together to suppress homocysteine concentrations
Recipes with Folate
Recipes featuring foods that contain Folate.
- Khichdi (Rice and Dal One-Pot Meal)
- Lentil-Walnut Burgers with Cheesy Sauce
- Millet and Cauliflower-Topped Shepherd's Pie
- Roasted Beets with Lentils and Hazelnuts
- Lentil and Spinach Salad with Spiced Chicken
- Mushroom, Lentil, and Parsnip Rosti
- Black Rice Pilaf with Edamame and Barberries
- Edamame Bisque
- Spaghetti Squash with Edamame and Basil Pistou
- Spicy Edamame Hummus
- Coconut Cobb Salad
- Edamame and Bean Salad with Crispy Tofu
- Kimchi, Egg, and Avocado Bowl
- Roasted Red Pepper and Zucchini Frittata
- Soft Herb and Mushroom Omelet
- Tex-Mex Breakfast Bake
- Sweet Potato and Egg Stacks
- Tempeh Sausage with Eggs and Roasted Tomatoes
- Savory Breakfast Salad
- Egg Snack Pots, Three Ways
- Asparagus Vinaigrette
- Vegetable Sheet Pan Supper
- Roasted Root Vegetables with Balsamic Syrup
- Antioxidant Berry Smoothie
- Chickpea Curry with Beet Raita
- Dr. Fuhrman's Anti-Inflammatory Green Smoothie
- Lasagna with Kale and Red Lentil Tomato Sauce
- Kale and Millet-Stuffed Bell Peppers
- Kasha with Purple Sweet Potatoes and Kale
- Winter Vegetable Stew
- Oven-Baked Miso Kale Chips
- Quinoa, Strawberry, and Sunchoke Salad
- Chickpea Chop Salad with Whipped Jalapeno Feta
- Chicken with Kale and Preserved Lemon
- Chickpea and Tempeh Breakfast Burritos
- Mushroom-Hummus Wraps
- Turmeric Quinoa with Broccoli, Chickpeas, and Tomatoes
- Baked Eggs with Chickpeas and Tomatoes
- Fennel Minestrone
- Coconut Carrot Soup with Crispy Chickpeas
- Harissa Chickpea Stew
- Beef Kofte with Hummus
- Lemony Dill, Chicken, and Quinoa Soup
- Beef Short Rib Ragu
- Salmon with Fennel and Citrus Salad
- Cauliflower Gratin
- Roasted Asparagus with Tahini Lemon Sauce
- Zucchini Ribbons with Grilled Chicken and Preserved Lemon
Sources
- How Not to Age
- The Young Forever Cookbook
- How Not to Die
- Nutrition, Food and Diet in Ageing and Longevity
- The Longevity Diet