Legumes
Legumes are the seeds or fruits of plants in the Fabaceae family. Some common types include lentils, peas, and beans. They are great sources of folic acid, even though the exact amount can vary a little bit. For instance, a cup of cooked lentils provides around 360 mcg of folic acid, equivalent to 90 percent of the recommended daily intake. A cup of cooked beans has around 130 mcg of folic acid, equivalent to 30 percent of the recommended daily intake. In addition, legumes are rich in antioxidants, fiber, protein, and essential micronutrients like iron, magnesium, as well as potassium. [2]
