Beets
Beets, known for adding vibrant color to dishes, are a nutritional powerhouse. They offer an array of essential nutrients, including folate. A cup of raw beets contains approximately 148 mcg of folate, contributing 37% of the daily value. Beyond folate, beets are rich in manganese, potassium, and vitamin C. They also contain nitrates, plant compounds associated with various health benefits.
Research indicates that consuming beetroot juice may temporarily lower systolic blood pressure in healthy adults, showcasing potential cardiovascular benefits. [5]
Therefore, adding beets to your diet not only provides a significant folate boost but also supports overall health, thanks to the diverse range of nutrients and beneficial compounds they offer.
Eggs
Eggs are a versatile and nutrient-dense food and an excellent folate source, with one large egg containing 22 mcg contributing 6% of the daily value. In addition to folate, eggs are packed with protein, selenium, riboflavin, and vitamin B12. They also contain lutein and zeaxanthin, antioxidants known for their potential in reducing the risk of eye disorders, such as macular degeneration. [6]
Therefore, if you incorporate eggs into your diet, it is a simple and delicious way to enhance your folate intake while benefiting from a range of essential nutrients that support other aspects of your health.
