This lusciously folate rich green smoothie is incredibly creamy. Being extremely nutrients dense, swap you coffee for this smoothie next time you need an afternoon pick-me-up!
Occasionally, I like to track what I eat in a day, just to ensure that I get all the nutrients I need. Most days, my intake is pretty spot on (don’t mean to blow my own horn) but one day my folate was on the lower side. I like to make sure I get all my nutrients from food, so I thought of making a meal that is rich in folate, because it’s an very important nutrient (and you will find out why further down the post)
So I went on making a smoothie, as smoothies are a great way to get nutrients in you. In my blender I added folate rich foods like spinach, avocado, apple, banana, lemon juice and wait for it…
yes, green peas! They’re a good source of folate, so I added it to the smoothie for an extra folate boost, because every little helps. So all in all, this smoothie has about 40% of the recommended intake of folate, which is great for one meal!
Why you need folate!
Folate is a part of the B-vitamin family and is a water-soluble vitamin. The term folate includes naturally occurring folate in food and the synthetic folic acid in fortified foods and supplements.
This vitamin is important for several processes in the body, such as for the production and maintenance of new cells in your body. It’s also a key player in the production of red blood cells, which transports oxygen from the lungs to all the cells in the body and help’s you stay energised and alert.
Folate is also needed for the breakdown of homocysteine, which is a bi-product from the breakdown of the essential amino acid methionine. High levels of homocysteine in the body is correlated with an increased risk of cardiovascular disease and blood clots, so a deficiency in folate can lead to increased levels of homocysteine. And eating plenty of folate can reduce homocysteine.
It’s also important for pregnant women, or women who plan to become pregnant, to consume plenty of folate. Women who plan to get pregnant are recommended to supplement with folic acid to ensure adequate intake to prevent birth defects of the baby’s spinal cord and brain.
Green leafy greens, legumes, green peas, asparagus and avocado are examples of good sources of folate, Unfortunately, folate in food is sensitive to heat, so the best way to ensure you get your folate is to… eat your greens! raw! And this smoothie is one great way to consume uncooked leafy greens.
So I hope that by learning more about folate you feel more inspired to eat more greens and maybe even making this folate rich green smoothie!
If you drink green smoothies, which one is your favourite one and do you have a favourite ingredient?
- 40 grams (2 handfuls) spinach
- ½ cup frozen green peas
- ½ avocado, diced
- ½ banana, sliced
- 1 small apple, diced
- Lemon juice
- Chuck all ingredients in a blender and blend until smooth.
- Add more water if needed.
This folate rich green smoothie is great as
- It’s rich in soluble fibre, which reduces your cholesterol levels
- Extremely nutrient dense
- An excellent source of folate, vitamin B1, B2, B5 & B6
- Covers your daily recommended intake of vitamin A & vitamin K
- Rich in magnesium, copper & zinc.
- Rich in mono saturated fats, that are important for good heart health.