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folate-whole-foods
Source Amount Folic-Acid Content
1.     Beef liver 3 ounces braised 215 micrograms
2.     Lentils 1/2 cup cooked 179 micrograms
3.     Spinach 1/2 cup cooked 131 micrograms
4.     Sunflower seeds 1 1/2 ounces 101 micrograms
5.     Asparagus 4 spears cooked 89 micrograms
6.     Turnip greens 1/2 cup cooked 85 micrograms
7.     Broccoli 1/2 cup cooked 84 micrograms
8.     Brussels sprouts 1/2 cup cooked 47 micrograms
9.     Egg yolk 1 large fresh 25 micrograms

This originally appeared as part of “Follow the Folate” in the March 2017 issue of Experience Life.

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