Superfoods, Better Moods

The Best Foods for Every Vitamin and Mineral

Want to get your nutrients the natural way? We break down the best food sources for 20 of the most important.
best-food-for-vitamin-e-sunflower-seeds

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Folate

Why you need it: For pregnant women, folate—a type of B vitamin—can help prevent birth defects. For everyone else, it helps new tissues and proteins form.

Where to get it: Folate is found in a wide variety of foods, including dark leafy green vegetables, fruit, nuts, and dairy products. Beef liver has the highest concentration, but if liver's not to your taste, spinach also has plenty: 131 mcg per half cup (boiled), or 33% of your DV. Folic acid, a man-made form of folate, is also added to many breads, cereals, and grains.

Try this recipe: Apple-Spinach Chicken

Next: Iron

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