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Foods High in Zinc & Folic Acid

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Foods High in Zinc & Folic Acid
Dried beans, which can be purchased in bulk, are an inexpensive source of folic acid and zinc. 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

A variety of dried beans are high in zinc and folic acid.
A variety of dried beans are high in zinc and folic acid. Photo Credit Polka Dot Images/Polka Dot/Getty Images

Beans are among the best protein foods to eat to increase your zinc and folate intake. A cup of boiled adzuki beans provides 70 percent 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

Zinc and folate might be as close as your cereal bowl.
Zinc and folate might be as close as your cereal 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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