9. Nuts and seeds
There are plenty of reasons to consider upping your intake of nuts and seeds.
In addition to containing a hearty dose of protein, they’re rich in fiber and many of the vitamins and minerals that your body needs.
Incorporating more nuts and seeds into your diet can also help you meet your daily folate needs.
The amount of folate in various types of nuts and seeds can vary slightly.
One ounce (28 grams) of walnuts contains about 28 mcg of folate, or around 7% of the DV, while the same serving of flax seeds contains about 24 mcg of folate, or 6% of the DV.
SUMMARYNuts and seeds supply a good amount of folate in each serving. One ounce (28 grams) of almonds and flax seeds provides 7% and 6% of the DV, respectively.
10. Beef liver
Beef liver is one of the most concentrated sources of folate available.
A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the DV.
In addition to folate, a single serving of beef liver can meet and exceed your daily requirements for vitamin A, vitamin B12, and copper.
It’s also loaded with protein, providing a whopping 24 grams per 3-ounce (85-gram) serving.
Protein is necessary for tissue repair and the production of important enzymes and hormones.
SUMMARYBeef liver is high in protein and folate, with about 54% of the DV of folate in a single 3-ounce (85-gram) serving.