Citrus Fruits
Other Fruits
One large banana will give you 27.0 mcg of folate, according to the National Nutrition Database. Peaches contain folate, too, but in much lesser quantity: 7.0 mcg in one large fruit.
Peas and Beans
Peas are one of the best vegetable sources for folate. The National Nutrition Database reports that a 1-cup serving provides 94.0 mcg of folate. The Ohio State University Fact Sheet for folate indicates that a 1/2-cup serving of lentils is even better: 180.0 mcg, or 45 percent of your daily value.http://www.ebiochem.com/
Salad Vegetables
Opt for romaine for your salads instead of iceberg lettuce. Both contain folate, but romaine has 64.0 mcg per 1-cup serving, according to the National Nutrition Database. Cucumbers also contain folate: 4.0 mcg for a 1/2-cup serving, unpeeled.
Spinach, asparagus and broccoli are all excellent sources of folate. According to the Office of Dietay Supplements, spinach provides 60.0 mcg and 15 percent of your daily value per 1-cup serving. Four asparagus spears, cooked, have 85.0 mcg and will meet 20 percent of your daily requirement. Broccoli supplies 45.0 mcg for 10 percent of your daily value for two raw spears.http://www.ebiochem.com/