How To Get Folate Naturally…

Top 10 High Folate Foods

Dr Axe | Dr


Folate is also considered a B-vitamin and is water soluble, but plays a slightly different role from the other B-vitamins in that it doesn’t participate in energy metabolism.

Folate primarily helps the body make new cells, specifically by playing a role in copying and synthesizing DNA.

It also helps the body utilize vitamin B12 and amino acids. A folate deficiency will cause anemia (poorly formed red blood cells), poor immune function, and poor digestion.

For pregnant women a deficiency in folate can lead to neural tube defects such as spina bifida.

People most at risk of a folate deficiency include:

  • Pregnant women
  • Breast feeding mothers
  • People with liver disease
  • Alcoholics
  • Those on kidney dialysis
  • People on medications for diabetes, diuretics, and methotrexate
  • In order to prevent neural tube defects the FDA supplements many processed grains with folate. The RDA for folate is 400 mcg. The Daily Value is 400 mcg.

To address any possible folate deficiencies make sure to add these 10 high folate foods into your diet.

Top 10 Folate Rich Foods

1) Garbanzo beans (chickpeas)
½ cup: 557 mcg (over 100% DV)

2) Liver
3 oz: 221 mcg (55% DV)

3) Pinto beans
½ cup: 146 mcg (37% DV)

4) Lentils
½ cup: 179 mcg (45% DV)

5) Spinach
1 cup: 56 mcg (14% DV)

6) Asparagus
½ cup: 134 mcg (33% DV)

7) Avocado
½ cup: 61 mcg (15% DV)

8) Beets
½ cup: 68 mcg (17% DV)

9) Black eyed peas
½ cup: 112 mcg (28% DV)

10) Broccoli
1 cup: 57 mcg (14% DV)

Top Health Benefits of Folate

Healthy Pregnancy
Adequate intakes of folate help reduce the risk of neural tube defects such as spina bifida or anencephaly. A folate deficiency can also cause other birth defects such as heart and limb malformations. Folate is needed for DNA replication, therefore without folate the fetus’ cells are unable to READ MORE:

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