Legumes
Legumes like beans, peas, and lentils are a diverse group offering substantial folate content. For instance, one cup of cooked kidney beans supplies 131 mcg of folate, constituting about 33% of the daily value. [3]
Lentils, another legume variety, are even more impressive, providing 358 mcg of folate per cup, meeting 90% of the daily value. Besides being folate-rich, legumes contain protein, fiber, antioxidants, and essential micronutrients like potassium, magnesium, and iron.
Incorporating legumes into your diet not only ensures an ample folate intake but also contributes to overall well-being.
Leafy Greens
Leafy green vegetables, such as spinach, kale, and arugula, are not only low in calories but also brimming with essential vitamins and minerals, including folate. A cup of raw spinach, for example, provides 58.2 mcg of folate, delivering 15% of the daily value. These greens are not just about folate; they are also rich in fiber, vitamins K and A, and are associated with numerous health benefits.
Studies suggest that an increased intake of cruciferous vegetables, like leafy greens, may be linked to reduced inflammation, a lower risk of cancer, and enhanced weight loss. [4]
Adding leafy greens to your meals is a simple yet effective way to boost your folate intake.
