Beef Liver and Wheat Germ

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.