❓ What foods are rich in folic acid?

Many foods naturally contain folate or are fortified with folic acid. Research indicates the best sources include:

• Leafy greens: spinach, kale, collard greens
• Legumes: lentils, chickpeas, black beans
• Fortified foods: cereals, bread, pasta
• Other sources: eggs, citrus fruits, brussels sprouts

In many countries, grain products are fortified with folic acid to prevent deficiency. For example, one cup of fortified breakfast cereal can provide 100% of your daily needs. Cooking methods can affect folate content, with boiling potentially reducing levels by up to 35%.