Eggs and Leafy Greens

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.