are beans high in folate?
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Although the exact amount of folate in legumes can vary, they're an excellent source of folate. For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV) ( 3 ).
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Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements.
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Scientists have found lentils to be a great, well-absorbed dietary source of folic acid, particularly for women who are pregnant or hope to be pregnant soon. 7. They're high in magnesium.
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With 40% of the DV for folate in just one cup (170 grams), fava beans are an excellent choice for pregnant women (3). Summary Fava beans are loaded with folate, a nutrient that promotes proper brain and spinal cord development in infants. Adequate folate intake in pregnant women can help prevent neural tube defects.
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Loaded With Nutrients For their relatively small size, fava beans pack an incredible amount of nutrients. In particular, they're rich in plant protein, folate and several other vitamins and minerals. They're also loaded with soluble fiber that can aid digestion and lower cholesterol levels ( 1 , 2 ).
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Chickpeas are a good source of vitamin B6 and folate (they provide about 14% of your daily needs of each in a 1-cup serving). You'll also get a healthy dose of vitamin C as well as the B vitamins thiamin, riboflavin, niacin, and pantothenic acid.
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Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They're a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV ( 16 ).
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One cup (92 grams) of chickpea flour packs slightly more folate than you need in a day. This vitamin plays an important role in preventing spinal cord defects during pregnancy ( 2 ).
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Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats.
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Mung beans provide 80% of the RDI for folate in one cooked cup (202 grams) (3). They're also high in iron, protein and fiber, of which women need more during pregnancy. However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection.
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Red Lentils. Under the big umbrella family of Legumes (which includes soybeans, peanuts, fresh beans and fresh peas), lentils can be found categorized under the Pulses sub-family. Its siblings in the Pulses family are dry beans, dry peas, chickpeas. ... Red lentils are also a source of phosphorus, potassium and folate.
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Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium and cholesterol [5, 6].
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Vitamins and Minerals Pinto beans are a good source of several other micronutrients. Per 1-cup serving: Iron: 20% RDI. Magnesium: 20% RDI.
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Vitamins in lima beans include folate (34 micrograms, or about 4% of the daily value). You also benefit from thiamin and smaller amounts of several B vitamins, along with vitamins K and E. Minerals in lima beans include manganese, potassium. copper, magnesium, and phosphorus, and iron.
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Lentils are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods. Lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They're also packed with folate, iron, phosphorus, potassium and fiber.
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Beans are not given the superfood status they deserve! These plants pack tons of nutrition into a half-cup serving, which is about 100 calories. Beans are rich in fiber (eight grams), protein (six grams), and goodies like B vitamins, iron, magnesium, potassium, copper, and zinc.
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6. Citrus fruits. Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate. Just one large orange contains 55 mcg of folate, or about 14% of the DV ( 17 ).