Beets and Citrus Fruits

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.