Folate (or Folic Acid)
One of the B vitamins, folate is crucial to the growth and reproduction of all cells in adults and for maintaining DNA for normal cell production (including the immune system's white blood cells, which help fight disease), says Karen Collins, nutrition adviser and registered dietitian at the American Institute for Cancer Research. Concerns about the potential effect of folate deficiency prompted the U.S. government to have foods such as cereal fortified with the nutrient, which makes taking in the recommended dietary allowance (RDA) of 400 micrograms fairly easy for adults. Eating healthy plant-based foods will also get you there: dark-green vegetables such as broccoli and spinach provide 100 to 200 micrograms per cup, while lentils contribute about 350 micrograms per cup.
Sources
Dried beans, leafy greens (kale, romaine, spinach), fortified cereals, and whole grains
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