05/03/2022
Stuffed Salmon, Roasted Potatoes (lots of salt !!!), & Steamed Asperagus.
Micronutrient Spotlight : Folate (in the asperagus) !!
Where can we find folate?
I. Beef liver !!
II. Oranges & dark, leafy greens
III. Legumes
Why is folate important to me as an athlete?
Among other things, folate is involved in the production of red blood cells, DNA, and RNA. It is also used in the process of converting the carbs we eat to energy. Folate levels have been linked to nervous system heath.
Especially in times of development and growth (adolescence, pregnancy etc.) our body uses up LOTS of folate. This is why increased folate levels are recommended for kids, adolescents, and pregnant women.
As athletes (recreational or professional) we are constantly breaking down and building up our bodies. This MAY be why low folate levels are fairly common in endurance athletes.
Low levels of folate have not been linked to lower levels of performance (yet?) but in individuals who already have low folate levels- folate supplementation has been linked to a significant increase in vascular function.
Regardless - folate helps to participate in a lot of GOOD THINGS for your body! This is a micronutrient that shouldn’t be overlooked ! 🙂
Add some folate rich foods to your diet !!
What is the difference between folate and folic acid?
Both folate & folic acid are forms of the Vitamin B9.
Folate = naturally occurring in foods like beef liver, leafy greens, fruits & legumes. Extremely bioavailable and is converted to vitamin B9 in the gut.
Folic Acid= synthetic vitamin B9. Not as bioavailable and must be sent to the liver before it can be converted. Greater chance of accumulation & has a list of side effects.
