don’t get enough folate before and during pregnancy increase their risk of having babies with birth defects, and both men and women who skimp on folate increase their risk of heart disease. Among women and men, folate keeps blood cells healthy

regular part of your diet by including two or three servings a week, or try dressing your salad with flaxseed oil, which is also rich in omega-3s. Don’t use this oil for cooking, though, as omega-3s are easily destroyed by heat.Folate (folic acid

and folate. Each kernel is also brimming with ferulic acid, a known cancer-fighting phytochemical. Research shows the longer you cook it, the more potent it becomes, so fire up the coals and let it roast.RadishIt's always been A spicy garnish that often goes

give you what you need, but be sure to eat at least five servings of fruits and vegetables each day for adequate vitamin intake and for the carbohydrate they provide to fuel your exercising muscles. Folate, a B vitamin that is especially crucial

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as folate – a water-soluble B vitamin that helps to maintain optimal levels of haemoglobin for your oxygen-carrying red blood cells. Honey A study at the University of Memphis Exercise and Sports Nutrition Laboratory in the USA found that honey may be one

-rich, muscle-boosting Whole-grain quinoa (pronounced ‘keen-wa') makes most other grains look like nutritional lightweights. No grain has more protein (8g per 170g cooked). It has hefty amounts of carbohydrate and more magnesium, folate, iron and fibre than

, giving your muscles the food they need for recovery. The perfect food for this is quinoa. It's packed full of protein and carbohydrates, and contains more magnesium, fibre, iron and folate than brown rice.In any race longer than a half-marathon, much

One serving (50g) of these green soybeans provides 5.5g of protein, 2.6g of fibre and plenty of folate, vitamin K and magnesium - the latter plays a crucial role in muscle contraction. A 2009 study, found soybean antioxidants, called isoflavones, decreased

more vitamin C than oranges, more calcium than milk, more iron than spinach and more folate than bananas, and is packed with antioxidants, vitamins B1, B6, K and E, magnesium, manganese and zinc. The winning combination of vitamin B1 and magnesium