You can eat foods high in folate, such as leafy greens, legumes, and fruits, to raise folate levels. People also consume folate in the form of folic acid, which is the synthetic version used in supplements and fortified foods. A diet that includes foods high in folate can help you meet your recommended daily intake. Folic acid supplements can help fill the gaps as necessary.
Folate, commonly known as vitamin B9, is involved in many biological processes essential to overall health. It plays a role in DNA synthesis, cell division, and red blood cell formation. Folate is also essential for fetal development during pregnancy.
Lentils are part of the legume family and are rich in folate. One cup of cooked lentils provides 358 micrograms of folate, or 90% of the Daily Value (DV). Lentils are also a source of fiber and micronutrients like potassium, magnesium, and iron.
The consumption of lentils has been linked to various health-promoting effects. It may lower the risk of diabetes, obesity, and cardiovascular disease.
Lentils are also a source of plant-based protein and provide a variety of amino acids in each serving. People often use them as a meat substitute for many vegan dishes. You can add them to salads, stir them into pasta sauce, and mix them with egg, tuna, and potato salads.
2.Beef Liver
Beef liver is a concentrated source of many essential nutrients, including folate. Three ounces provides 215 micrograms of folate, approximately 54% of the DV. It's also a source of protein, with about 24 grams per serving, and is rich in vitamin A, B12, and copper.
Organ meats contain high levels of cholesterol, especially the liver. Consume beef liver in moderation as part of your diet unless otherwise directed by a healthcare provider.
Beetroot is a highly pigmented vegetable known for its rich nutrient profile. Beets offer several vitamins and minerals, such as manganese, vitamin C, potassium, and folate. One cup of raw beets contains 148 micrograms of folate, or 37% of the DV.
Beets, whether steamed, boiled, or roasted, are also a source of nitrate. These nitrogen-based compounds have been linked to various health benefits. Some evidence suggests that beetroot juice can lower blood pressure. It may be a potential complementary treatment for hypertension (high blood pressure).
4.Asparagus
Asparagus is a nutrient-dense vegetable with many vitamins and minerals, including folate. One half-cup serving of cooked asparagus contains 134 micrograms of folate, or about 34% of the DV.
Asparagus also contains vitamins C and E, fructans, and flavonoids. Research has shown that asparagus offers powerful antioxidant properties, with the most potent effects in green asparagus.
You can cook asparagus in many ways, including grilling. Trim off its woody ends to prepare asparagus for the grill or stove. Toss the asparagus spears in olive oil and a seasoning blend before cooking. The asparagus is ready to eat when it's tender.
Black-eyed peas are popular during New Year's celebrations. They are thought to bring good luck in the coming year. Black-eyed peas are also rich in folate and many other nutrients.
One half-cup of boiled black-eyed peas contains 105 micrograms of folate, or 26% of the DV. Black-eyed peas are a source of carbohydrates, fiber, protein, and antioxidants that can help the body fight disease.
Black-eyed peas have a creamy texture and simple taste. You can add them to various stews and salads or fried as patties.
6.Avocado
Avocado's creamy texture and unique flavor make it a versatile food and a popular addition to many cuisines. Avocados are a source of many nutrients, such as folate. One-half of an avocado contains around 82 micrograms of folate, approximately 21% of the DV.
Avocados are also a source of potassium, magnesium, and fiber. Research has shown that avocados may have benefits for cardiovascular disease. Avocados contain heart-healthy fats that can improve cholesterol levels and reduce the risk of metabolic syndrome.
Leafy greens, like kale, spinach, and arugula, are low in calories but contain many nutrients, including folate. One cup of raw spinach provides 58 micrograms of folate. Adding a cup of spinach to your meal can meet 15% of the DV.
Leafy greens also contain other vitamins and minerals, such as vitamins A and K. Research has shown that consuming one serving of leafy greens a day can slow cognitive decline associated with aging. Leafy greens may reduce inflammation due to their antioxidant activity.
8.Citrus Fruits
Citrus fruits are well-known for their vitamin C content. They also contain a significant amount of folate. One large orange contains 55 micrograms of folate, approximately 14% of the DV.
These two nutrients support many biological functions, including a healthy immune system. Folate and vitamin C both maintain an effective immune response to bacteria and viruses.
You can enjoy citrus fruits fresh, add them to smoothies, or use them as garnishes in various dishes. Oranges can be squeezed over pork chops or mashed into sweet potatoes.
Papaya is another folate-rich fruit, containing around 54 micrograms per cup. Each cup provides approximately 14% of the DV. Papaya is also rich in potassium and vitamin C.
Papaya contains many carotenoids, which have been linked to various health benefits. Carotenoids are the naturally occurring pigments in plants and their fruits and vegetables. Research has shown they offer antioxidant benefits through various mechanisms. The beta-carotene in papaya, for example, helps decrease the risk of vitamin A deficiency.
Papaya chunks add a refreshing sweetness to chicken, shrimp, and tuna salads. You can also add papaya to a smoothie to boost your nutrient intake.
10.Broccoli
One cup of chopped raw broccoli provides 57 micrograms of folate, or 14% of the DV. Broccoli maintains its folate content despite cooking down under heat. The same portion of cooked broccoli provides 168 micrograms of folate, or 42% of the DV.
One cup of cooked, chopped broccoli is also a source of vitamins A, C, and K and manganese. You can enjoy broccoli raw or cooked in many ways, including steamed, blanched, roasted, and sautéed.
Brussels sprouts are a nutritious vegetable from the cruciferous family. One half-cup serving of cooked Brussels sprouts provides 47 micrograms of folate, or 12% of the DV.
You can prepare Brussels sprouts in many ways, but their quality makes a difference in taste and texture. Look for compact, bright green sprouts, and try to pick nodes of the same size so they cook at the same pace. Brussels sprouts can be roasted, sautéed, steamed, and even air-fried.
12.Kidney Beans
Kidney beans are nutrient-dense and rich in plant-based protein, minerals, and vitamins. One cup of cooked kidney beans contains 131 micrograms of folate, which is 33% of the DV.
Kidney beans are also a source of fiber. Soaking the dry beans before cooking allows the starches to break down to avoid intestinal discomfort. The traditional soaking method requires an overnight soak in cold water. You can soak the beans in hot water to speed up the soaking process.
Walnuts are a nutritional powerhouse and contain folate. One ounce of walnut halves provides 28 micrograms of folate, or 7% of the DV.
Including walnuts as part of a balanced diet adds a delicious crunch and a slew of nutrients to meals. Walnuts are easy to bring on the go, so you can conveniently increase your folate intake at snack time.
The alpha-linoleic acid found in walnuts has been linked to various health benefits. Walnuts may reduce cholesterol and inflammation and may even offer anticancer effects.
14.Peanuts
Peanuts can help increase folate intake. One ounce of dry-roasted peanuts provides 27 micrograms of folate or 7% of the DV.
Peanuts can be a delectable snack or versatile ingredient with their savory flavor and delicious crunch. They are part of the legume family and have healthy fats, protein, and fiber. Research has shown that consuming peanuts may prevent disease and encourage longevity.
You can enjoy peanuts raw, roasted, or boiled. Boiling or roasting peanuts may increase the concentration of their bioactive compounds.
Bananas are a source of carbohydrates, which provides a boost of energy. They contain a moderate amount of folate. One medium banana provides around 24 micrograms, or 6% of the DV. Bananas are also a good source of potassium for muscle and heart health and vitamin B6 for brain function.
Bananas can be a nutritious addition to many meals and snacks. Enjoy a banana whole, or slice it up and add it to your morning cereal, your afternoon smoothie, or your evening dessert.
16.Fortified Grains
Many grains, such as cereals, pasta, and breads, are fortified with folic acid. Folic acid content varies between products. One cup of cooked spaghetti noodles provides 99 micrograms, while a three-fourths cup of bran cereal can contain up to 194 micrograms.
Some evidence suggests that your body may readily absorb folic acid in fortified foods than folate. At least 85% of folic acid is believed to be bioavailable when you take it with food. Only 50% of folate found naturally in food is bioavailable.
Folate needs vary among age groups, generally increasing with age:
- Birth to 6 months: 65 micrograms (mcg)
- Ages 7-12 months: 80 mcg
- Ages 1-3 years: 150 mcg
- Ages 4-8 years: 200 mcg
- Ages 9-13 years: 300 mcg
- Ages 14-18 years: 400 mcg
- Adults 19 years and older: 400 mcg
- Pregnant people: 600 mcg
- Breastfeeding people: 500 mcg
Many pregnant people find it challenging to consume the recommended amount of folate through diet alone. Experts advise a prenatal vitamin that contains folic acid to reduce the risk of birth defects in the brain and spine.
Signs of Deficiency
A folate deficiency may cause symptoms like:
- Diarrhea
- Fatigue
- Irritability
- Poor growth
- Smooth, tender tongue
The body does not store large amounts of folate. Blood levels can decrease if you regularly eat a diet that lacks folate. Other causes include conditions that affect nutrient absorption, heavy alcohol use, and kidney dialysis.
It's possible to have too much folate, especially if you take folic acid supplements. Excess consumption may hide or worsen vitamin B12 deficiency, which can lead to nerve damage if it's untreated. Too much folate may also increase the risk of colorectal cancer.
Tips for Eating Foods High in Folate
Eating a balanced diet rich in fruits, vegetables, nuts, legumes, and fortified foods can increase your folate intake. Consider adding more leafy green salads to your meals or garnishing your recipes with folate-rich fruits.
There may be a link between vitamin C and improved folate bioavailability. Vitamin C might limit the degradation of natural folate and supplemental folic acid in your stomach. This improves your body's opportunity to absorb it. It's important to note that research has focused on small trial groups, so more studies are needed.
Folic acid supplements may be better absorbed than naturally occurring folate. Folic acid is 85% bioavailable, compared to folate, which is only about 50%. A healthcare provider may recommend a folic acid supplement if you have difficulty meeting your folate needs through diet alone.
Food high in folate, like beets, beef liver, leafy greens, and citrus fruits, can help meet your daily needs. Folic acid is also found in many fortified foods and supplements. A healthcare provider can help determine folate needs and recommend foods to help meet them.
Folate plays a vital role in many biological processes, including those required to make DNA and other genetic material. It helps tissues grow through cell division and is essential to red blood cell formation. Folate deficiency during pregnancy can lead to birth defects.
