October 8, 2021

10 Foods Filled With Folate (And Why That’s a Great Thing)

Folate is an essential vitamin for red blood cells development. If you are pregnant or planning to conceive, you may be familiar with it. However, It can also have many other benefits and contribute to overall health.

Lisa Richards, CNC Nutritionist, states that it is vital for cell health and DNA production. She explains that homocysteine, an amino acid, tends to increase when there is insufficient folates in the body. This can lead to an increase of heart disease. ” It can reduce the symptoms and signs of cell health, from skin aging to chronic diseases.”

Folate, also known as vitamin B9, is found in vegetables and legumes.2 Serena Poon CN, CHC and CHN states that it is more bioavailable then folic acid, which is synthetic vitamin B9 found in supplements. Poon cites a NIH study which shows that it is more difficult for the body to convert folic acids into active forms of vitamin B9 than if you eat foods high in folate. Although doctors might recommend that certain people take folic acids supplements (more later), it’s better to eat foods high in folate than folic. To preserve the nutrients of these rich foods, it is best to eat them raw or steam. Poon says that boiling folate-rich vegetables can reduce their folate content by as much as 49%. Instead, opt for raw or steam vegetables. The canning process can also cause the loss of it. These foods should be eaten as close as possible to nature. “4

Health Benefits Of Folate

Folic acid supplements should be taken by pregnant women to increase their folate intake. This is to prevent related birth defects such as spina bifida, and promote healthy fetal development. Poon also said that people with celiac disease or IBD may have difficulty absorbing sufficient folate. MTHFR polymorphism, a genetic condition that causes it to be converted into an active form is another reason she mentions. People with this condition may also need special supplementation with 5-methyl-THF. This active form of Folic acid can also be used. Poon also said that people with alcohol disorders may be at higher risk of deficiencies partly because folate absorption is impaired by alcohol.

Richards says that folate is important for those who eat a plant-based diet. This is because they might be deficient due to a low or absent intake of animal products. She says that it can be easily consumed on a plant-based diet. It is important to be aware of this fact.

Our experts recommend the following foods to ensure you reap the health benefits of a folate-rich diet. Here are 10 foods rich in folate.


  • Serena Poon, CN CHC, CHN is a celebrity chef and nutritionist. She also founded Culinary Alchemy and Just Add Water, a line of super-nutrient food and supplement products.
  • Lisa Richards, CNC is a nutritionist, author of The Candida Diet and an expert in gut health.

Folate in Spinach

Poon says that a cup of raw spinach contains about 15% of the recommended daily folate intake. It also has many other nutrients that support your health such as vitamins C, K, and calcium. Poon adds that spinach is easy to find and can be used as a base for delicious salads.

Their consumption is best when dark leafy greens and kale are consumed. Richards recommends that you include spinach in your diet, as well as kale and other green leafy vegetables. She says that this category contains folate and vitamin K, which is why it is another rich source of nutrients.

Black-Eyed Peas-Folate

Beans, a plant-based protein, are a staple dietary item. Richards says that legumes are rich in folate and other essential nutrients. Regular consumption of legumes will ensure that you get enough fiber, folate and protein. For those who eat a plant-based diet, I recommend one cup per day. Beans, lentils, peas and lentils are all legumes.

Poon states that a half cup of black-eyed beans provides 26% of the daily recommended folate intake. They also provide fiber, protein and nutrients like vitamins A, K, manganese and calcium.


Poon recommends broccoli because of its nutritional value. Poon says that a cup of raw broccoli provides 14% of the daily recommended folate intake. It also contains vitamins C, K, and fiber. Raw broccoli is a great side or midday snack.

Richards says that while broccoli is well-known for its fiber content it also contains a great source of folate. The folate content in cooked broccoli increases with cooking. Raw broccoli contains about 15% of the daily value of folate, while cooked broccoli has just over 20%.

Folate in Brussels Sprouts

Brussels sprouts are a great side dish, and can be lightly sauteed with coconut oil. They are also packed with nutrients. Poon says that a half cup of Brussels sprouts provides approximately 12% of the recommended daily intake. He also adds that they are a great source of vitamins C, K and fiber.


Poon recommends asparagus. You can either steam, saute lightly, or grill it. Poon says that one half cup of cooked asparagus contains 34% of the daily recommended folate. It has a distinctive flavor that adds excitement and nutrition such as vitamins K and thiamin. Asparagus is also rich in fiber!

Richards says that asparagus is an anti-inflammatory and rich in antioxidants. This makes it beneficial for overall health as well as digestive wellness.


Avocado is another superfood rich in folate. Poon says that one half an avocado contains about 15% of the daily recommended folate intake. Avocados are also rich in healthy fats. They taste great on toast, in smoothies, and on their own.

Green Peas

Green peas are simple and delicious. They are high in vitamins. Poon says that a half cup of green peas contains about 13% of the daily recommended folate intake. She adds that green peas are a popular and easily available food. Poon explains that they also provide a variety of nutrients, including vitamin K, vitamin B6, vitamin B6, and manganese.

Kidney Beans

Poon claims that a half cup of kidney beans can provide almost 30% of the daily recommended intake. She also claims that kidney beans are rich in other nutrients, such as potassium and thiamin.


Folate-rich foods are important to eat on a regular basis. It’s also important to enjoy them. Poon says that a medium banana contains about 6% of the daily recommended intake. Although they are not the most nutritious food, bananas are a favorite and easy-to-find.


Papaya is another delicious fruit you can add to your diet to increase your folate intake. Poon says that a half cup of papaya cut provides approximately 7% of the daily recommended intake. She adds that papaya also contains enzymes that promote healthy digestion.