Good sources of folate are broccoli, Brussel sprouts, asparagus, peas, chickpeas and brown rice. It's also found in small amounts in leafy green vegetables like spinach, watercress and curly kale, some fruits (especially oranges and satsumas), liver and breads or breakfast cereals that have been fortified with vitamins. Folate is damaged by heat, so fruit and vegetables contain more folate when raw than when they are cooked.
Attribution: BUPA