Legumes are the fruit or seed of any plant in the Fabaceae family, including beans, peas, and lentils. Although the amount of folate in beans varies, they are a good source of folate. One cup (177 grams) of cooked kidney beans, for example, contains 131 mcg of folate, or about 33% of the Daily Value (DV). Meanwhile, one cup (198 grams) of cooked lentils has 358 mcg of folate, which is 90% of the daily value. Legumes are also high in protein, fiber, antioxidants, and minerals such as potassium, magnesium, and iron.

Asparagus is high in a variety of vitamins and minerals, including folate. A half-cup (90-gram) serving of cooked asparagus contains approximately 134 mcg of folate or 34% of the daily value. Asparagus also contains antioxidants and has anti-inflammatory and antibacterial properties. Furthermore, it contains up to 6% of your daily fiber needs in just one serving, making it a fantastic source of heart-healthy fiber.

Including eggs in your diet is an excellent method to increase your consumption of a variety of critical nutrients, including folate. One large egg contains 22 mcg of folate or about 6% of the DV. Even a few servings of eggs per week are an easy method to increase your folate consumption and help fulfill your needs. Eggs also include a lot of protein, selenium, riboflavin, and vitamin B12. Furthermore, they contain high levels of lutein and zeaxanthin, two antioxidants that may help lessen the incidence of eye problems such as macular degeneration.

Leafy green vegetables like spinach, kale, and arugula are low in calories but high in vitamins and minerals like folate. One cup (30 grams) of raw spinach contains 58.2 mcg or 15% of the daily value. Green leafy vegetables are also high in fiber and vitamins K and A. They've been linked to a slew of health benefits. Consuming more cruciferous vegetables, such as leafy greens, has been linked to lower inflammation, a lower risk of cancer, and enhanced weight reduction, according to research.

Beets are high in many key nutrients and give a splash of color to both main dishes and desserts. They are high in manganese, potassium, and vitamin C, which you need throughout the day. They're also high in folate, with a single cup (136 grams) providing 148 mcg or around 37% of the daily value. Aside from micronutrients, beets are abundant in nitrates, a type of plant chemical that has been linked to numerous health advantages. In one small trial, drinking beetroot juice temporarily reduced systolic blood pressure in healthy persons by 4-5 mmHg.

Citrus fruits, such as oranges, grapefruit, lemons, and limes, are high in folate, in addition to being sweet and flavorful. One large orange provides 55 mcg of folate, which is roughly 14% of the daily value. Citrus fruits are also high in vitamin C, a vital component that can help increase immunity and prevent disease. In fact, observational studies have revealed that eating a lot of citrus fruits may lessen your risk of breast, stomach, and pancreatic cancer.

This nutritious food is a member of the cruciferous vegetable family, which includes kale, broccoli, cabbage, and kohlrabi. Brussels sprouts are high in folate and high in many vitamins and minerals. A half-cup (78-gram) serving of cooked Brussels sprouts contains 47 micrograms of folate or 12% of the daily value. They're also high in kaempferol, an antioxidant linked to a variety of health advantages. According to animal research, kaempferol can help reduce inflammation and prevent oxidative damage.

Broccoli is well renowned for its numerous health-promoting benefits, and including it in your diet can deliver a variety of critical vitamins and minerals. One cup (91 grams) of raw broccoli contains around 57 mcg of folate or approximately 14% of the DV. Cooked broccoli has significantly more folate, with each half-cup (78-gram) serving delivering 84 mcg or 21% of the daily value. Broccoli also contains a lot of manganese and vitamins C, K, and A. It also includes a wide range of beneficial plant components, like sulforaphane, which has been intensively researched for its potent anti-cancer potential.

Beef liver contains one of the highest concentrations of folate available. A 3-ounce (85-gram) portion of cooked beef liver contains 212 mcg of folate or approximately 54% of the daily value. A single serving of beef liver can satisfy or surpass your daily requirements for vitamin A, vitamin B12, and copper, in addition to folate. It also has a lot of protein, with 24 grams every 3-ounce (85-gram) portion. Protein is required for tissue repair as well as the generation of vital enzymes and hormones.

Wheat germ is the wheat kernel's embryo. Despite the fact that it is frequently eliminated during the milling process, it has a high concentration of vitamins, minerals, and antioxidants. One ounce (28 grams) of wheat germ contains 78.7 mcg of folate, which is around 20% of your daily folate requirement. It also has a lot of fiber, giving up to 16% of your daily fiber needs in only one ounce (28 grams). Fiber passes slowly through your digestive tract, providing bulk to your stool and promoting regularity, preventing constipation, and maintaining stable blood sugar levels.