Folate is an essential nutrient for the human body that plays an important role in cell growth and development. It is also necessary for the production of red blood cells and DNA.

A deficiency in folate can lead to a number of health problems including anemia, birth defects, and heart disease. The good news is that folate can be easily obtained from a number of different foods. Here are the top five folate-rich foods:.

Spinach

Spinach is an incredibly nutritious leafy green vegetable that is loaded with folate. In fact, just one cup of spinach contains over 250 micrograms of folate, which is more than half of the recommended daily intake for adults.

In addition to folate, spinach is also a good source of vitamins A, C, and K, as well as iron and calcium.

Avocado

Avocado is a unique fruit that is an excellent source of folate. One cup of sliced avocado contains over 160 micrograms of folate, which is more than a third of the daily recommended intake for adults.

Avocados also contain healthy fats, fiber, and a number of other important nutrients. They are a delicious and easy addition to salads, sandwiches, and smoothies.

Related Article The Top 5 Foods Rich in Folic Acid

Brussels sprouts

Brussels sprouts are a nutrient-dense cruciferous vegetable that are packed with vitamins, minerals, and fiber. They are also a great source of folate, with one cup of cooked Brussels sprouts containing over 100 micrograms of folate.

Brussels sprouts are versatile and can be roasted, sautéed, or steamed to bring out their delicious flavor.

Asparagus

Asparagus is a delicious springtime vegetable that is not only tasty but also incredibly healthy. One cup of cooked asparagus contains over 90 micrograms of folate, as well as a number of other important nutrients like vitamin K and fiber.

Asparagus is versatile and can be grilled, roasted, sautéed, or steamed.

Lentils

Lentils are a nutritious and versatile legume that are a great source of folate. One cup of cooked lentils contains over 350 micrograms of folate, which is more than the daily recommended intake for adults.

Lentils are also a good source of protein, fiber, and iron, making them a healthy addition to any meal or snack.