7-Day Folate (B9) Restoration Plan
Protocol Objectives
Foliage First
The name 'Folate' comes from 'Foliage'. Dark leafy greens (spinach, kale, collards) are the primary dietary source.
Legume Loading
Lentils, chickpeas, and black beans are exceptionally high in natural folate. Aim for 1 cup daily.
Natural vs Synthetic
Prioritize natural food folate over synthetic folic acid (in supplements/fortified foods), especially if you have MTHFR variants.
Liver Support
Beef liver is the most concentrated animal source of folate.
Day 1 Leafy Greens
Breakfast
Spinach & Mushroom Omelet
Start day with greens.
Lunch
Large Kale Salad
Massage kale with oil.
Dinner
Asparagus & Salmon
Asparagus is top tier.
Day 2 Lentil Day
Breakfast
Avocado Toast
Avocado contains folate.
Lunch
Lentil Soup
1 cup = 90% DV.
Dinner
Chicken with Brussels Sprouts
Brussels are folate rich.
Day 3 Organ Meats
Breakfast
Orange Juice (Fresh)
Citrus folate.
Lunch
Beef Liver & Onions
Weekly super-dose.
Dinner
Broccoli Stir-Fry
Cruciferous veg support.
Day 4 Bean Power
Breakfast
Black Bean Breakfast Burrito
Beans + Eggs.
Lunch
Edamame & Quinoa Salad
Edamame is rich in folate.
Dinner
Steak & Spinach
Red meat + Greens.
Day 5 Seeds & Nuts
Breakfast
Sunflower Seed Oatmeal
Seeds add B9.
Lunch
Chickpea Salad
Garbanzo beans.
Dinner
Beets & Goat Cheese
Beets support methylation.
Day 6 Cruciferous
Breakfast
Papaya Bowl
High folate fruit.
Lunch
Cauliflower Soup
Creamy veggie base.
Dinner
Pork Tenderloin & Bok Choy
Asian greens.
Day 7 Maintenance
Breakfast
Eggs Florentine
Eggs + Spinach.
Lunch
Minestrone Soup
Variety of beans/veg.
Dinner
Romaine Salad with Chicken
Romaine has good levels.
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Cooking Loss
Folate is water-soluble and heat-sensitive. Steaming or eating raw preserves more folate than boiling.
Alcohol
Alcohol interferes with folate absorption and increases excretion. Limit intake when trying to restore levels.
Scientific References:
1. Greenberg, J. A., et al. (2011). 'Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention.' Reviews in Obstetrics & Gynecology.
2. Lucock, M. (2000). 'Folic acid: nutritional biochemistry, molecular biology, and role in disease processes.' Molecular Genetics and Metabolism.
1. Greenberg, J. A., et al. (2011). 'Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention.' Reviews in Obstetrics & Gynecology.
2. Lucock, M. (2000). 'Folic acid: nutritional biochemistry, molecular biology, and role in disease processes.' Molecular Genetics and Metabolism.