When it comes to supporting your child’s growth and development, every nutrient plays an important role but one true, often overlooked, superstar is folate (also known as vitamin B9).
Folate is a water-soluble vitamin that helps fuel some of the most important processes in your child’s body, from brain development to energy production. We’re going to take a closer look at why folate is so fantastic and how you can make sure your happy little one is getting enough every day.
Folate is more than just a vitamin. It’s a building block for growth.
Here are some of the amazing ways folate helps your child thrive:
Brain Development & Focus
Folate plays a key role in producing neurotransmitters, the little messengers that help your child’s brain communicate. This supports learning, memory and focus.
Energy & Red Blood Cells
Growing bodies need a steady supply of healthy red blood cells. Folate helps in the body’s formation of healthy red blood cells, which means more oxygen can be transported round the body.
And more oxygen means more energy for play, exploration, adventure and mischief – sorry parents!
DNA & Cell Growth
Folate is essential for DNA and cell production. With your little one’s body growing so quickly, folate helps ensure tissues and organs develop just as they should.
Building a Strong Foundation
Folate is especially important in the early years when brain and nervous system growth is at its peak.
Where to Find Folate in Foods
Luckily, folate can be found in lots of everyday foods. Here are some folate-rich options you can introduce to your child’s plate:
- Leafy greens (spinach, kale, romaine)
- Beans and lentils
- Citrus fruits (oranges, mandarins)
- Avocado
- Fortified cereals and breads
- Broccoli and asparagus
- Eggs
The challenge?
Many little ones can be picky eaters and leafy greens don’t always top the “favourites list.”
With a little bit of HLO creativity, you can sneak in folate-packed foods in fun and tasty ways….
Super Green Sunshine Muffins
These bright, fluffy muffins are packed with folate-rich spinach, banana and oats making them perfect for breakfast or snack time.
Ingredients:
1 ripe banana (about 100 g peeled)
30g fresh spinach leaves
120ml milk (dairy or plant-based)
60g honey or maple syrup
1 large egg (about 55g)
90g rolled oats
120g whole wheat flour
1 tsp (5g) baking powder
½ tsp (2.5g) baking soda
Instructions:
Preheat oven to 180°C (350°F) and line a muffin tin.
Blend spinach, banana, milk, honey and egg until smooth.
In a bowl, mix oats, flour, baking powder and baking soda.
Pour the spinach mixture into the dry ingredients and stir until just combined.
Scoop into muffin cups and bake for 15–18 minutes until golden.
These muffins are soft, slightly sweet and bursting with nutrients. Your little one won’t even notice the hidden greens!
Introducing Folate (and More!) with Happy Little Owls Multivitamin
While it’s wonderful to include folate-rich foods in your child’s meals, we know that picky eating phases can make things tricky.
That’s why Happy Little Owls Multivitamin is designed to fill in those nutritional gaps. With carefully balanced nutrients including folate in its active form, it’s a simple, trusted way to support your child’s healthy growth, learning and play.
Because when your little one feels their best, they can explore the world with all the curiosity and joy of a happy little owl.
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Kids Liposomal Multivitamin
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