ASPARAGUS

150mcg in 100g serving

JUST eight spears of asparagus provide three-quarters of your daily folic acid, along with a good amount of vitamins A (for skin and eye health), C and K (for healthy blood clotting). Asparagus also contains inulin, a type of fibre that feeds ‘good’ gut bacteria and is associated with improved digestion.

Steam (don’t boil) to prevent the nutrients leaching out into the cooking water.