of vitamin C and 15 per cent of the RDA of folic acid. Best served: Raw in salads, to preserve their water soluble nutrients. Carrots are the most prolific food source of beta carotene - a potent ...

One portion supplies 100 pc of the RDA for zinc, and virtually all of the daily requirement for iron. Chicken livers provide the richest source of folic acid, with nearly five times the RDA in 100g.

Folic acid is the synthetic version of folate ... This simple pesto-like recipe boasts 30% of your folate RDA. It replaces basil with kale, although you could throw in a bunch of basil anyway ...