4. Pinto Beans
Pinto beans are nutrient dense legumes. They contain essential nutrients and have very low saturated fat. Pinto beans are great sources of protein, manganese, phosphorus, dietary fiber and folate. For every ½ cup of these legumes, you get about 146 mcg (37% DV) vitamin B9. It can even lower cholesterol levels.
5. Asparagus
Asparagus is a nutrient-loaded vegetable that can supply 33% of the required folate in a day if you consume half a cup. It is low in fat and calories and contains lots of fiber that make it a healthy choice for people trying to lose weight. It is a natural diuretic and is full of antioxidants. To get its full potentials, do not overcook it.
