SEVEN TIPS : ON FOODS RICH IN FOLATE

Here are some foods that are high in folic acid.

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.

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. Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake.

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.

One cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV.

BEETS

Beets are rich in many important nutrients. They contain

BRUSSELS SPROUTS

much of the manganese, potassium, and vitamin C that you need throughout the day. They’re also a great source of folate, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the DV.

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. Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention.

This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi.

Brussels sprouts are brimming with many vitamins and minerals and especially high in folate. A half-cup (78-gram) serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the DV.

Culled From: https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#7.Brussels-sprouts