B9-Folate

Folic acid is usually synthetic and synthetic folic acid increases the risk of breast cancer in women by 20-30%. It is added to a lot of processed/packaged food and nutritional yeast in the synthetic form. This is one reason that I limit and omit most processed foods and I buy non-fortified nutritional yeast. Folate is the natural form, and the form you want.

Folate is important in nervous system functions such as the formation of neurotransmitters and can help in prevention of general mental fatigue, depression, confusion, and insomnia. Folate is also needed for:

-Folate helps to complete the development of red blood cells

-Maintains healthy circulation and prevents the accumulation of homocysteine. High homocysteine leads to high risk heart disease. If you eat a lot of leafy greens, you will not have high homocysteine.

-Critical in helping to prevent neural tube defects in newborns

-Very good for skin and intestines, gum health, lowers risks of cancer (esophagus, lung, and uterine)

Sources of Folate:

Folate is found in leafy greens and other healthy foods. Look at the high percentage of recommended daily allowance of folate is in these greens:

Spinach - 1cup = 263 mcg of folate (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%

The following foods are also good sources of folate.

Asparagus, broccoli, Citrus fruits/especially oranges, papaya, bananas, strawberries, grapefruit, beans, lentils, avocado, brussels sprouts, sunflower and flax seeds, cauliflower, beets.

It is important to rotate greens in a balanced diet. Juices are great sources of vitamins and nutrients. Consider doing a properly guided juice fast a few times a year, and a juice day weekly or monthly.