11. Wheat germ
Wheat germ is the embryo of the wheat kernel.
Although it’s often removed during the milling process, it supplies a high concentration of vitamins, minerals, and antioxidants.
Just one ounce (28 grams) of wheat germ provides 78.7 mcg of folate, which equals about 20% of your daily folate needs.
It also contains a good chunk of fiber, providing up to 16% of the fiber you need per day in a single ounce (28 grams).
Fiber moves slowly through your digestive tract, adding bulk to your stool to help promote regularity, prevent constipation, and keep blood sugar levels steady .
SUMMARYWheat germ is high in fiber, antioxidants, and micronutrients. One ounce (28 grams) of wheat germ contains about 20% of the DV for folate.
12. Papaya
Papaya is a nutrient-dense tropical fruit native to southern Mexico and Central America.
Besides being delicious and full of flavor, papaya is jam-packed with folate.
One cup (140 grams) of raw papaya contains 53 mcg of folate, which is equal to about 13% of the DV.
Additionally, papaya is high in vitamin C, potassium, and antioxidants like carotenoids.
Pregnant women should consider avoiding eating unripe papaya.
Researchers speculate that eating high amounts on unripe papaya might cause early contractions in pregnant women, but the evidence is weak.
SUMMARYPapaya is rich in antioxidants and folate. One cup (140 grams) of raw papaya provides approximately 13% of the DV for folate.