Which of the following foods is a good source of folate (Vitamin B9) to help raise levels?

• A. Citrus fruits
• B. Whole grains
• C. Dark green vegetables
• D. Meat

Answer: (C)

Folate is essential for DNA synthesis and red blood cell formation, so raising intake through foods rich in natural folate helps increase levels. Dark green leafy vegetables provide a high concentration of natural folate per serving—for example spinach and kale have more folate than citrus fruits or meat. Citrus fruits do supply some folate, but in smaller amounts; meat contains little folate. Whole grains can contribute as well, but among these options, dark green vegetables are the strongest source of folate. To maximize folate, lightly cook or eat alongside raw vegetables, since folate can be reduced by heat.