Citrus fruits
Citrus fruits include oranges, lemons, limes, mandarins, kumquats, tangerines, and grapefruits. These fruits are usually very sweet, juicy, and full of flavor. They are sometimes consumed in their natural forms or made into fruit juices. Apart from their delicious taste, these fruits are very rich in folate. One large orange has 55 micrograms of folate. The nutrients in citrus fruits, such as vitamins help prevent diseases and boost a person’s immunity. [5]
Seeds and nuts
Seeds and nuts are rich in a lot of the minerals and vitamins the body needs, such as fiber and protein. Almonds, hazelnuts, pecans, cashew nuts, pistachio, flax seeds, brazil nuts, macadamias, and walnuts are examples of seeds and nuts. Including nuts and seeds in your diet can help you meet your daily folate needs. However, the quantity of folate differs in the various seeds and nuts, [6] although this difference may not be much. For example, an ounce [28 grams] of walnuts has 28 mcg of folate, while the same quantity of flax seeds provides 24 mcg of folate.