7. Brussels sprouts
This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi.
Brussels sprouts are brimming with many vitamins and minerals and especially high in folate.
A half-cup (78-gram) serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the DV.
They’re also a great source of kaempferol, an antioxidant associated with numerous health benefits.
Animal studies show that kaempferol can help to reduce inflammation and prevent oxidative damage.
SUMMARYBrussels sprouts contain a good number of antioxidants and micronutrients. One-half cup (78 grams) of cooked Brussels sprouts provides about 12% of the DV for folate.
8. Broccoli
Well known for its multitude of health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals.
When it comes to folate, one cup (91 grams) of raw broccoli contains around 57 mcg of folate, or about 14% of the DV.
Cooked broccoli contains even more folate, with each half-cup (78-gram) serving providing 84 mcg, or 21% of the DV.
Broccoli is also high in manganese and vitamins C, K, and A.
It likewise contains a wide variety of beneficial plant compounds, including sulforaphane, which has been studied extensively for its powerful anti-cancer properties.
SUMMARYBroccoli, especially when cooked, is rich in folate. One cup (91 grams) of raw broccoli provides 14% of the DV, while one-half cup (78 grams) of cooked broccoli can supply 21% of your daily needs.