The word fresh is key, as the
nutritional value of foods can decline when they are frozen, overcooked, or combined with different additives. Dark-green leafy vegetables such as spinach, arugula, kale, collard greens, chicory, dandelion greens and Swiss chard, are a great source of folic acid. By steaming these vegetables as opposed to frying or simmering, you reap the greatest benefits because their vitamin content remains intact.