1. Cruciferous Vegetables

Cruciferous vegetables, especially broccoli and Brussels sprouts, are rich in folate. They also contain sulforaphane, which our friendly gut bacteria can convert into substances that help the body detoxify various potential toxins. They’re also high in carotenoids which are powerful antioxidants and assist with our vision as well as our brain functions.

2. Avocados

This incredibly underrated fruit is full of healthy fats that help to sustain brain blood flow and maintain blood pressure already within a normal range. Avocados are rich in many vitamins, including folate.

  3. Spinach

This nutrient-dense vegetable is a good source of fiber and is rich in magnesium, potassium, and vitamins A and K. Spinach also contains a high level of folate, which may help relieve mood issues. In fact, researchers at Harvard Medical School found that boosting the folate levels of depressed patients helped improve their mood.

 4. Asparagus

Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K. Asparagus is loaded with polyphenols and provides generous amounts of phosphorus, iron, and chromium.

 5. Leafy Green Vegetables

Leafy green vegetables have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. One of the vitamins abundant in these nutrient-dense vegetables is folate.

Certain processed foods are “fortified” with synthetic folic acid. Rather than eating these nutrient-depleted foods, it’s much better for your family’s health to obtain folate, and many other nutrients, from these 5 foods. Make sure you and your kids are getting enough usable vitamins, including natural folate, in your diet every day.