15 HEALTHY FOODS THAT ARE HIGH IN FOLATE (FOLIC ACID)
From healthline.com Estimated Reading Time 7 mins
Legumes. Legumes are the fruit or seed of any plant in the Fabaceae family, including: beans. peas. lentils. Although the exact amount of folate in legumes can vary, they’re an excellent source of folate.
Asparagus. Asparagus contains a concentrated amount of many vitamins and minerals, including folate. In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV (6).
Eggs. Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate. Just one large egg packs 22 mcg of folate, or approximately 6% of the DV (8).
Leafy greens. Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.
Beets. In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients. They contain much of the manganese, potassium, and vitamin C that you need throughout the day.
Citrus fruits. Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate. Just one large orange contains 55 mcg of folate, or about 14% of the DV (17).
Brussels sprouts. This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi.
Broccoli. Well known for its multitude of health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals.
Nuts and seeds. There are plenty of reasons to consider upping your intake of nuts and seeds. In addition to containing a hearty dose of protein, they’re rich in fiber and many of the vitamins and minerals that your body needs.
Beef liver. Beef liver is one of the most concentrated sources of folate available. A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the DV (30).
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