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5 Ways to Boost Your Folate Intake

5 Ways to Boost Your Folate Intake

  • Genna Heintzkill
  • Aug 27, 2019

Folate is a vital B-Vitamin (Vitamin B-9) that we can’t produce within our bodies. That means we have to get it from our diet, so it’s good to know which foods and drinks contain good amounts of folate. Red wine is a contender, but if you need to boost your folate intake, drinking gallons of red wine isn’t the healthiest way to do it! Here are five easy, healthy ways to boost your folate intake, and help support your body’s cellular regrowth and neural health.


A small serving of cooked asparagus, about half a cup, covers about a third of the folate a non-pregnant person needs daily. This makes it a really easy way to boost your folate intake. Asparagus also contains plenty of fiber, which helps keep the heart healthy and is great for the digestion. The key to delicious asparagus is not to cook it for too long. It tastes better with a nice crunch, and retains more of the healthy nutrients too.


This colorful root veg contains lots of great nutrients, including plenty of folate. A cup of beets provides just over a third of the recommended daily amount, plus beets are rich in vitamin C, potassium and manganese. Beets and beetroot juice may be useful in lowering blood pressure too. They’re an unusually versatile vegetable, as they can be grated and used in cakes and other desserts as well as savory dishes.


Oranges have been a popular staple in America for many years, and are hailed as a great source of vitamin C. However, Oranges also contain lots of other important nutrients, including fiber, potassium, thiamin, and folate. All citrus fruits have some folate, and are a fun and tasty way to boost the amount of folate in your diet.

Juice is an easy way to do this, although juicing fruits removes the useful fiber. Because oranges are easy to eat whole, you get the benefit of the whole fruit, including the hydrating effects. One large orange contains around 15% of the recommended daily intake of folate, making oranges a very handy addition to any folate rich diet.


Legumes are peas, beans, and lentils of many varieties. This means there will nearly always be something from this family of vegetables that will appeal. Also, legumes can be cooked in a variety of delicious ways, from refried beans to tarka dhal.

Eating legumes for folate has added benefits too. They are packed with protein, plus other useful nutrients like magnesium and potassium. Every legume has a different amount of folate. Pinto beans and lentils have some of the highest amounts of folate, with just one cup of lentils providing around 90% of the recommended daily intake.

Folic Acid Supplements

By far the easiest way to get extra folate is by taking a folic acid supplement. Folic acid is the man-made version of folate, and usually comes in tablet form.

Pregnant women are recommended to take a daily folic acid supplement, to help prevent birth defects and conditions such as Spina Bifida. Folic acid helps to ensure proper fetal growth, in particular ensuring a healthy neural tube development.

Always consult a doctor before taking any supplements, or before any drastic changes in diet.

The health benefits of folate include a reduced risk of stroke and cardiovascular disease, plus folate or folic acid is a necessary supplement for pregnant women to promote healthy fetal development. Now you know how to easily boost your folate intake, it’s just about choosing the tastiest way for you.

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