Folate (aka folic acid) is essential for women because it helps the baby's development in pregnancy. It's also important for the fellas because it helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease. To get your folate, you can try the following foods:

1.) Cooked lentils (1 cup, 229 calories): 89 percent daily value
2.) Cooked navy beans (1 cup, 258 calories): 63 percent daily value
3.) Cooked beets (1 cup, 74 calories):34 percent daily value
4.) Cooked split peas (1 cup, 231 calories): 31 percent daily value
5.)Papaya (118 calories): 28 percent daily value
6.) Mustard greens (1 cup, 21 calories): 25 percent daily value
7.) Raw peanuts (1/4 cup, 207 calories): 21 percent daily value
8.) Flaxseeds (2 tbsp., 95 calories): 13 percent daily value
9.) Orange (61 calories): 10 percent daily value
10.)Raspberries (1 cup, 60 calories): 8 percent daily value