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 don’t get enough folate before an...

but wild rice is still packed with nutrition. It offers a hefty dose of potassium, which the body's muscles need to work properly and which is also vital for the nervous system. Wild rice is high in folic acid, which may offer some protection against heart

doses improve performanceFolic acid (B vitamin) Essential in the formation of DNA; necessary for red blood cell manufacture Liver; green vegetables; wheatgerm Helps overall well-being No studies have been carried out on athletic performance and folic

it harder to get enough iron and zinc, especially if you’re female. You also may come up short on vitamins B12 (not found in plant foods) and D as well as riboflavin.Pregnancy. Supplement with iron and folic acid or eat fortified cereals just in case

per cent of your daily vitamin B9. Also known as folic acid, you need B9 to regulate the formation of new red blood cells.Sugar snap peas: They are loaded with vitamin C, an immune-boosting nutrient that athletes tend to run low on, says

RDA. You need this to keep your metabolism steady and your bone mineral density high. Lemon grass is also said to be antipyretic - that is, it helps combat fever.Aspargus: An 80g serving provides 60 per cent of your RDA of folic acid, a nutrient

.Winter WarmersFruitBlood and navel oranges are an excellent source of vitamin C, folic acid and fibre.Cranberries, a great source of fibre, potassium and vitamin C, can be sweetened with honey or used to make a sauce for turkey or even fish.Clementines are loaded

the immune system – perfect to protect yourself when your resistance dips post-workout or to stave off coughs and colds before a big race.Peas and beans will also give you stacks of energy for your sessions – they’re packed with folic acid and Niacin (Vitamin

, nervous system Sources: Bread, wholemeal foods, fortified breakfast cerealsVitamin B2 (riboflavin)   Function: Tissue building, energy metabolism. Helps the body absorb folic acid Sources: Milk, meat (especially liver), green leafy vegetables, eggs

, but it is purported to be an aphrodisiac and anti-depressant too! Closer to home you could try nettles. They’re a highly nutritious source of nutrients including silica, zinc, iron, B2, B5 and folic acid. The plant has incredible restorative and tonic properties