Folate
Folate is important for cell division and blood formation. Green vegetables and pulses are excellent sources.
Keep an eye on it when eating animal productsWhat the body needs it for
- Cell division and growth
- Blood formation
- Especially important before and during pregnancy
How much you need
Adults: 300 µg folate equivalents per day (DGE). When trying to conceive, an additional 400 µg folic acid.
Good plant sources
Content per 100 g, rounded. Values vary by variety and product.
- Chickpeas, dryapprox. 340 µg
- Edamameapprox. 300 µg
- Lentils, dryapprox. 180 µg
- Kaleapprox. 190 µg
- Spinachapprox. 145 µg
- Broccoliapprox. 110 µg
How to make the most of it
- Cook vegetables gently: folate is sensitive to heat.
- Plan something green and some pulses every day.
- Freshly prepared food contains more folate than food kept warm for long.
Matching recipes
Chickpea and spinach curry with spelt
An aromatic curry with chickpeas, tomatoes, a little coconut milk and plenty of spinach, served with spelt – ready in 40 minutes.
Creamy red lentil dal with spinach
A warming dal with red lentils, tomatoes, coconut milk and fresh spinach – quick to cook, filling and ideal for batch cooking.
Tempeh bowl with spelt, edamame and peanut dressing
Crispy pan-fried tempeh on spelt with edamame, red cabbage, carrot, cucumber and avocado, topped with a creamy peanut and lime dressing.
Tofu scramble with spinach on wholegrain spelt bread
A savoury breakfast in 20 minutes: spiced tofu scramble with spinach and tomatoes on toasted wholegrain bread.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values