Nutrition

Top 7 Folate-Rich Foods

Discover the top 7 folate-rich foods that you can easily add to your diet. Folate is an essential nutrient that is needed for DNA and red blood cell production by hazelblack
Estimated reading time: 1 min 31 sec
Top 7 Folate-Rich Foods Photo by Maarten van den Heuvel on Pexels

Folate, also known as vitamin B9, is an essential nutrient that is required for DNA and red blood cell production. It is especially important during pregnancy for proper fetal development. Here are the top 7 folate-rich foods:.

1. Lentils

Lentils are a type of legume that are rich in both folate and fiber. One cup of cooked lentils contains around 358 micrograms of folate, which is 90% of the daily recommended intake for adults.

2. Spinach

Spinach is a leafy green vegetable that is low in calories but high in several important nutrients, including folate. One cup of cooked spinach contains around 263 micrograms of folate, which is 66% of the daily recommended intake for adults.

3. Black-Eyed Peas

Black-eyed peas, also known as cowpeas, are a type of legume that are popular in Southern cooking. One cup of cooked black-eyed peas contains around 358 micrograms of folate, which is 90% of the daily recommended intake for adults.

4. Asparagus

Asparagus is a low-calorie vegetable that is rich in several important nutrients, including folate. One cup of cooked asparagus contains around 268 micrograms of folate, which is 67% of the daily recommended intake for adults.

Related Article The Best Food Sources of Folic Acid The Best Food Sources of Folic Acid

5. Avocado

Avocado is a creamy fruit that is high in heart-healthy monounsaturated fats. It is also a good source of several important nutrients, including folate.

One medium avocado contains around 121 micrograms of folate, which is 30% of the daily recommended intake for adults.

6. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that are low in calories but high in several important nutrients, including folate.

One cup of cooked Brussels sprouts contains around 94 micrograms of folate, which is 24% of the daily recommended intake for adults.

7. Broccoli

Broccoli is a cruciferous vegetable that is low in calories but high in several important nutrients, including folate. One cup of cooked broccoli contains around 104 micrograms of folate, which is 26% of the daily recommended intake for adults.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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