Folate is a B vitamin that comes primarily from fresh fruit and vegetables with greens and beans being particularly high. Think ‘foliage’. It’s quite unstable in food. Most supplements give a stable form called folic acid, but there are some people who, due to a genetic variation, are less efficient at converting this into the ‘active’ form in the body called Methyl-Folate. Some supplements designed to lower homocysteine use this form because it lowers homocysteine more effectively.

Folate is a vitamin that we should aim for our children to get the bulk of by eating lots of vegetables and fruit, as well as beans, lentils, nuts and seeds. Take a look at the list below for the best sources:

Good Foods for Folate (in mcg):

Lentils, cooked (1/2 cup)	179
Millet flakes (1 cup)	170
Sunflower seeds (1/2 cup)	164
Chickpeas, cooked (1/2 cup)	141
Kidney beans (1/2 cup)	115
Peanuts, (1/2 cup)	106
Spinach (1/2 cup)	102
Globe artichoke (1 medium)	94
Miso soup (1 cup)	91
Oats (1 cup)	87
Asparagus (1/2 cup)	80
Hazelnuts (1/2 cup)	76
Romaine lettuce (1/2 cup)	68
Broccoli /tender-stem (1/2 cup)	65
Avocados (half)	62
Brussels sprouts (1/2 cup)	60
Beetroot (1/2 cup)	63
Papaya (half)	58
Parsnips (1/2 cup)	45
Oranges (one)	40
Melon (half small)	38
Leeks (1/2 cup)	32
Peas, frozen (1/2 cup)	30

Can you think of three foods your child ate yesterday that would tick the ‘folate’ box? It’s ok if the answer is low, here are some helpful suggestions you could try one at a time:

• Breakfast Power Porridge: cooked oats, topped with orange segments, berries and sprinkled with chia seeds
• Raw carrots, cucumber and broccoli dipped in hummus
• Mini Pasta Salad: cooked wholemeal pasta with peas, stir through olive oil, squeeze of lemon juice and diced beetroot
• A fruit salad with papaya, kiwi fruit, orange and berries, plus a handful of unsalted peanuts

How to Implement Change

Today’s Challenge: Add a folate-rich food to your child’s meal today—try blending spinach into Bolognese sauce (before you add the meat), salad, sneak cooked lentils into a shepherd’s pie, or get the kids smashing avocado and spreading on wholegrain toast.

💬 Encouragement for Parents: Folate is a simple yet powerful nutrient for supporting your child’s learning and emotional balance. Keep introducing nutrient-rich foods—they’ll thank you for it!

📌 Next email: Beans & Lentils – Why They’re a Brain Food Superpower

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team