Foliates are incredibly important for your wellbeing and act as a building material for the most fundamental part of our organism – DNA. Without enough vitamin B, the very cell reproduction system can be jeopardized and start malfunctioning. The lack of this crucial micronutrient is especially noticeable in the earliest moments of one’s life. Many forms of blood anemia and other significant disorders are caused by the lack of this essential microelement. Pregnant women should pay special attention to getting as much of this stuff as possible.

How can we get enough Vitamin B in our daily lives? Living a stressful urban life can be very demanding and we are certainly not exposed to natural sources of nutrients in a city. However, you can try to modernize your ration and add more foliate rich foods in your diet to make yourself more resilient against problems related to the lack of them.

In order to satisfy your daily need of foliate which is close to 400 mg per day, you will need to consume some of staple foods like cereal, enriched flour, pure orange juices, and some other products that we use every day. This may not be enough and to stay relevant in the everlasting race for health, you will need to add more foliate rich foods to your table.

#1. Chicken Liver

Liver is an organ with tissues that are rich with all sorts of micronutrients and vitamins B and A are some of the most important ones. Eating a serving of chicken liver will yield you 50 calories, more than enough healthy protein and fats as well as over 40% of your daily norm of Vitamin B.

#2. Sunflower Seeds

A great alternative to chocolate and cookies, sunflower seeds are tasty after brief toasting and pack a whole lot of vital microelements very important for one’s survival. Only 15 grams of this amazing product will give you about 5% of daily intake of foliates and a lot of vitamin E.

#3. Asparagus

Praised by chefs all over the world for its versatility and a great combination of color and flavor, asparagus is a staple food in many cuisines and can be used in all sorts of dishes. A very good thing is that this plant is not only incredibly taste but also very useful and bring you a lot of good stuff. A serving of asparagus gives you more than 60% of your daily foliate consumption goal.

#4. Chickpeas

This product is so frequently used in cuisines of Middle Eastern countries that we simply cannot imagine a dish from that part of the world that does not feature chickpeas. If you like hummus, you like chickpeas. This is one of the best sources of vitamin B and bring you over 300 calories and up to 40% of daily foliate needs in one serving.

#5. Turnips

Especially the green part. This is an ever giving vein of fiber and calcium as well as incredibly important vitamin C and magnesium. This versatile package of micronutrients comes with only 30 calories per serving and allows you to forget about your fatty sides while getting healthier.

#6. Spinach

Another green champion of any kitchen, spinach is a great source of multiple essential microelements. There was a reason why Popeye sailor loved canned spinach, it is a can packed with power. Potassium, calcium, a myriad of vitamins, and lots of fiber – this combination is a perfect way to get better. At the same time, you will get only 7 calories per serving while consuming over 15% of your daily need for vitamin B.

#7. Peanuts

Love peanut butter? Good news for you. Cut sugar, purchase sugar-free peanut butter, and eat it every single day. This sort of nuts gives you a great amount of micronutrients and bring you about 10% of daily norm of foliates in a single serving (which is about an ounce).

#8. Brussels sprouts

If you are thinking about your body as a temple and want to keep it a slim and in shape, consuming healthy dietary fiber is generally a good idea that makes you more resilient. With 25% of your daily goal for Vitamin B being conserved in a single cup of Brussels sprouts, you will avoid getting fat since this serving is only 55 calories!

#9. Leafy greens

Eating lots of herbs is a good way of getting enough nutrients. Eat a lot of aromatic herbs and leafy greens. All of them are rich with metals, vitamins, and bring you enough foliates.

#10. Black-Eyed Peas

This is a great source of protein, healthy fat, and fiber. At the same time, it is a vitamin B spring that keeps delivering hefty amounts of vital microelements. Over 200 calories per serving and about 60% of your daily foliate norm is covered!