UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Researchers have been touting the importance of this B vitamin for years, and with good reason. Women who

at risk of heart disease. In addition, folate keeps blood cells healthy and fights off a severe form of anaemia.Folate is often added to breads and cereals, so it’s not difficult to ensure you meet the Recommended Nutritional Intake (RNI) of 200ug (or 600

If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention

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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

contamination from polluted seawater. Why? For quick-cooking post-run protein with a difference, mussels are classy, deceptively easy to prepare and relatively cheap. They're packed with muscle-building protein as well as vital minerals including iron, folate