3. Eggs
Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate.
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 folate intake and help meet your needs.
Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12.
Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration.
SUMMARYEggs are a good source of folate, with about 6% of the DV in just one large egg.
4. Leafy greens
Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.
One cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV.
Leafy greens are also high in fiber and vitamins K and A. They’ve been associated with a host of health benefits.
Studies show that eating more cruciferous vegetables, such as leafy greens, may be associated with reduced inflammation, a lower risk of cancer, and increased weight loss.
SUMMARYLeafy green vegetables are high in many nutrients, including folate. One cup (30 grams) of raw spinach contains about 15% of the DV.