5. Beets
In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients.
They contain much of the manganese, potassium, and vitamin C that you need throughout the day.
They’re also a great source of folate, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the DV.
Besides their micronutrient content, beets are high in nitrates, a type of plant compound that has been associated with many health benefits.
One small study showed that drinking beetroot juice temporarily lowered systolic blood pressure by 4–5 mmHg in healthy adults.
SUMMARYBeets are high in nitrates and folate. One cup (136 grams) of raw beets contains 37% of the DV for folate.
6. Citrus fruits
Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate.
Just one large orange contains 55 mcg of folate, or about 14% of the DV.
Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention.
In fact, observational studies have found that a high intake of citrus fruits may be associated with a lower risk of breast, stomach, and pancreatic cancer.
SUMMARYCitrus fruits are high in vitamin C and folate. One large orange contains about 14% of the DV.