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Foods High in Zinc & Folic Acid

by
author image Jessica Bruso
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
Foods High in Zinc & Folic Acid
Beans and nut bins at health food store Photo Credit Jupiterimages/Photos.com/Getty Images

Both zinc and folate, or folic acid, are essential for cell division and forming DNA. Foods that are high zinc and folate, or those with at least 20 percent of the daily value, or in this case, at least 3 micrograms of zinc and 80 micrograms of folate, will make it easier to increase your intake of both nutrients.

Protein Foods

Foods High in Zinc & Folic Acid
Dry roasted soybeans Photo Credit Bronwyn8/iStock/Getty Images

Beans are among the best protein foods to eat to increase your zinc and folate intake. A cup of roasted soybeans provides 91 percent of the DV for folate and and percent of the DV for zinc, a cup of boiled adzuki beans provides 70 of the DV for folate and 27 percent of the DV for zinc, and a cup of boiled cowpeas provides 61 percent of the DV for folate and 21 percent of the DV for zinc. Other protein-rich sources of these nutrients include lamb, pork and beef liver; lean burger on a whole grain or enriched bun, fortified peanut butter, and many protein powders and protein drinks.

Granola and Other Cereals

Foods High in Zinc & Folic Acid
Granola and dried fruit in bowl Photo Credit Yulia_Davidovich/iStock/Getty Images

Ready-to-eat breakfast cereals are often fortified with at least 25 percent of the DV for each folate and zinc, making them one of the better sources for these nutrients. A cup of homemade granola is also an option, with 25 percent of the DV for folate and 33 percent of the DV for zinc.

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