Add vegetables to your “healthy eats“ lunchtime stir-fry and you could say adios to those ups and downs. You’ll also tend to eat less because low-calorie, higher-fiber veggies take up room in the stomach and release chemicals that tell the brain to shut down the appetite. And don’t overlook the fact that by improving digestion, fiber can support the absorption of vitamins, minerals and amino acids – all of which your muscles need for further growth.
The fact is 400 mcg is recommended daily intake for folate (green veggies)
Green veggies are loaded with the B vitamins folate, which is essential for the growth of new muscle cells and is involved in nitric oxide production.
Broccoli sprouts trump mature broccoli in the antioxidant department, keeping you healthy so you are fully primed for workouts. Also, try tossing different kinds of sprouts on your next tuna sandwich for added flavour.
Below are best picks for folate :-
5. Brussels sprouts
10. Swiss Chard