Foods rich in folate include leafy green vegetables, beans, peas, fruits, juices, and grains fortified with folic acid. Vegetables such as spinach, asparagus, turnip greens, Brussels sprouts, and broccoli are high in folic acid. In addition, lentils, pinto beans, chickpeas, white beans, and red beans are rich in folic acid. Leafy greens like spinach, kale, and arugula are low in calories but packed with many key vitamins and minerals, including folic acid.
Eating a variety of healthy foods, such as fruits, vegetables, nuts and seeds, as well as fortified foods, is an easy way to increase your folate intake.