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.
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
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.