Eggs
The inclusion of eggs in your diet is a good way to increase your consumption of several nutrients that do your body a lot of good, including folic acid. A large pack of eggs contains 22 mcg of folate. This means that serving just a couple of eggs in your diet per week is a great way to increase your folic acid intake and help meet the body requirements for the vitamin. Eggs also contain a good amount of protein, selenium, vitamin B12, and riboflavin. [3]
Legumes
The seeds or fruit of any plant in the Fabaceae family called legumes. They include beans, lentils, and beans. The definite quantity of folate performance of legumes can vary, but they are all still great sources of folate. Black-eyed peas contain the highest folic acid of any bean, as just half a cup delivers 105 micrograms.[4] The next best source of folic acid is kidney beans because per half a cup is 46 micrograms. Either they are canned or made from scratch, they’re still a very good source of folic acid.