Leafy Greens, Fruits, Nuts, and Legumes Are Excellent Natural Sources of Folate.
So, what should you be adding to your diet to up your folate intake? Fortunately, there are many delicious foods that are naturally rich in folate. Dried legumes, such as lentils, beans, and chickpeas, pack the biggest folate punch per serving. One serving of these foods contains up to 90 percent of the daily recommended intake for most adults and 60 percent for pregnant women. But remember that these values only apply to legumes that are cooked from dried. Canned legumes have less than half the folate of dried legumes. Green leafy vegetables like Brussels sprouts, asparagus, spinach, broccoli, and kale are another excellent source of folate—as long as they’re not overcooked. One serving of beef liver will provide you with around half of your daily recommended folate, while beets provide about 37 percent. Some fruits that are high in folate include avocado, pomegranates, citrus, and papayas.
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