Folate – the vitamin many people forget about

Folate (vitamin B9) is necessary for normal cell division and blood formation.

How much do you need?

Adults are recommended 400 micrograms per day.

Natural sources

🥬 100 g spinach – approximately 190 micrograms

🫘 100 g chickpeas – approximately 170 micrograms

🥑 1 avocado – approximately 120 micrograms

🥦 100 g broccoli – approximately 60 micrograms

Folate is partially destroyed during prolonged cooking, so light cooking or raw vegetables are often a good choice.