Asparagus is a vegetable that contains a good amount of folate. One cup of cooked asparagus provides a significant portion of the recommended daily intake.
Avocado
Avocado is not only a source of healthy fats but also contains folate. One cup of sliced avocado offers a notable amount of folate.
Spinach
Dark leafy greens, such as spinach, are high in folate. One cup of cooked spinach contains a significant amount of folate.
Broccoli
Broccoli is a cruciferous vegetable that is rich in various nutrients, including folate. One cup of cooked broccoli provides a decent amount of folate.
Lentils
Lentils are a great source of folate, providing about 90% of the daily recommended intake in one cup of cooked lentils.
Black-eyed peas
These legumes are rich in folate. One cup of cooked black-eyed peas can contribute a substantial amount to your daily folate intake.
Papaya
Fruits can also be a good source of folate, and papaya is one such example. One cup of papaya cubes contains a significant amount of folate.
Oranges and Orange Juice
Citrus fruits, including oranges, are good sources of folate. A medium-sized orange or a cup of orange juice can contribute to your folate intake.
Sunflower Seeds
Nuts and seeds can also be good sources of folate. Sunflower seeds, in particular, are relatively high in folate.
Liver (Beef)
Organ meats, such as beef liver, are rich in folate. However, it's essential to consume them in moderation due to their high vitamin A content.