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Types of Folate

Asparagus
Asparagus

High in vitamin K and folate (vitamin B9), asparagus is extremely well balanced, even among nutrient-rich vegetables. "Asparagus is high in anti-inflammatory nutrients," said San Diego-based nutritionist Laura Flores.

Avocado
Avocado

Packed with folic acid and heart-healthy fat, consider the avocado a wonder fruit (yes, it's a fruit) for expectant moms and babies alike. Moms-to-be: Avocados contain more folate per ounce than any other fruit, with 45 micrograms per half cup.

source: parenting.com
Beans, Peas, and Lentils
Beans, Peas, and Lentils

Here are 9 of the healthiest beans and legumes you ... Folate (vitamin B9): 71% of ... Lentils are a great source of vegetarian protein and can be great additions ...

image: vkool.com
Broccoli
Broccoli

Broccoli is an excellent source of vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.

source: whfoods.com
Brussels Sprout
Brussels Sprout

They may not taste great, but just one Brussels sprout provides enough folic acid to last all day, say dieticians. A daily helping of the traditional Christmas fare could boost the number of Britons eating five portions of fruit and vegetables, according to a new survey.

image: vkool.com
Citrus Fruits
Citrus Fruits

Lemons, Food $ense Guide to Eating Fresh Fruits and Vegetables ( PDF | 2.3KB ) Utah State University Cooperative Extension. Read a broad overview of lemons, including information on nutrition, selection, storage, and preparation.

source: nal.usda.gov
Dark Leafy Greens
Dark Leafy Greens

Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins.

source: ars.usda.gov
Okra
Okra

Nutrition and You 7 also notes that the folate in okra imparts 22 percent of the RDA in a 1-cup serving, which is important for pregnant mothers to decrease the risk of neural tube defects in their babies.