Healthy foods that are high in folate or folic acid.

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Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body.

1. 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 ทางเข้า UFABET

For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate. Or about 33% of the Daily Value (DV).

Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV.

Legumes are also a great source of protein, fiber, and antioxidants. As well as important micronutrients like potassium, magnesium, and iron

2. Asparagus.

Asparagus contains a concentrated amount of many vitamins and minerals.

In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg, or 34% of the DV.

Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties.

What’s more, it’s an excellent source of heart-healthy fiber, knocking out up to 6% of your daily fiber needs in just one serving.

3. Eggs.

Adding eggs to your diet is a great way to boost your intake of several essential nutrients.

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 intake and help meet your needs.

Eggs are also loaded with protein, selenium, riboflavin and vitamin B12.