Peanuts
Peanuts also contain folic acid. A handful of about 30 grams of peanuts contains approximately 27 micrograms of vitamin B9, which is about 7% of daily intake.
Brussels sprouts
As with most members of the cruciferous family, Brussels sprouts are rich in folic acid. Half a cup of boiled Brussels sprouts contains approximately 78 micrograms of vitamin B9, which represents about 20% of the daily intake.
Spinach
Spinach is known for its rich iron content. It is also a very good source of folic acid. Half a cup contains about 130 micrograms of folic acid, which represents about 33% of the daily intake.
Rice
Rice is a good source of folic acid. Brown rice is even better because it is unrefined. The whole palette of B vitamins and a number of minerals is hidden in its shell. Half a cup of cooked rice contains about 90 micrograms of folic acid or about 22% of the daily intake.
Asparagus
Asparagus is a wonderful vegetable with very few calories and a lot of folic acid. They are also rich in fiber and minerals. Just four asparagus stalks contain 89 micrograms of folic acid.
Veal liver
The liver is high in purines, which makes it difficult for the kidneys to digest. Purines are contraindicated for people suffering from gout or high uric acid. Therefore, care should be taken with the amount of purine-rich foods. However, the liver is one of the best sources of folic acid.
Peas
All legumes contain folic acid and B vitamins, but peas are among the best sources of this trace element. Half a cup of boiled peas contains about 26% of the required amount of folic acid for the day or about 105 micrograms.
Avocado
Avocado is known for its rich presence of useful fats and fiber, but it is also a wonderful source of folic acid. Half a cup of raw avocado contains 59 micrograms of folic acid, which is about 15% of the daily intake.
White beans
Legumes are also a wonderful source of folic acid. They are rich in protein, complex carbohydrates, minerals. Half a cup of white beans contains about 50 micrograms of folic acid.
Broccoli
Another reason to eat broccoli – they are low in calories, rich in fiber and folic acid. Half a cup of steamed or boiled broccoli contains about 52 micrograms of vitamin B9, which is about 13% of the daily requirement.
