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foods high in folate
Foods high in folate

Foods high in folate chemical composition: the name folate describes folic acid as well as its salts (folates). Some researchers include these substances, which possesses the same physiological properties, under the term folacin.

Sources: One of the top Foods high in folate is legumes, which are a significant source. It is followed by green leafy vegetables (spinach, lettuce) and nuts. Milk, fish, and meat are low in folates.

Foods High in Folate 1
Mung beans

Units of measurement: micrograms (millionths of a gram), represented by the symbol µg (1 mg  = 1000 µg).

what does folate do
Foods high in folate: Spinach

Folate function: Folates are essential for the synthesis of DNA and RNA, which make up the biochemical base of life. Folates are also involved in the production of hemoglobin and many other physiological processes.

What is folate deficiency?: People deficient in this acid experience folate deficiency anemia. This particular condition is also called megaloblastic or macrocytic anemia (few, very large red blood cells); glossitis (inflammation of the tongue); mental deterioration; congenital malformations of the fetal nervous system.

Folic acid benefits: In these cases, it is recommended that folates intake be double the RDA or about 400 µg:

Foods High in Folate 2
Adzuki beans
  • Growth periods: infancy and adolescence.
  • When taking oral contraceptives (these may interfere with the absorption of folates).
  • Folic acid for pregnancy (to avoid fetal malformations).
  • Persons at high risk of cardiac disease (to lower the heart attack risk).
  • Anemia in general, and macrocytic anemia in particular.
  • Intestinal parasitosis.
  • Regular alcohol consumption, which blocks the absorption and assimilation of folates; intake of certain medications, such as anti-epileptics and chemotherapeutic drugs used to combat cancer, which counteracts folates.

Loss during the processing of foods: Folates are relatively unstable and are easily destroyed by heat and light.

  • Cooking and canning: 50% to 95% of folates are lost.
  • Storage: Vegetables lose 50% to 70% of their folates at room temperature. When refrigerated, however, folates are little affected.

Folate Supplements

Foods High in Folate

Strawberry  17.7 µg
Orange  30.3 µg
Feijoa  38.0 µg
Whole-grain bread  50.0 µg
Peas  65.0 µg
Walnut  66.0 µg
Artichoke  68.0 µg
Okra  87.8 µg
Red beet109 µg
Asparagus128 µg
Lettuce136 µg
Endive142 µg
Kelp180 µg
Spinach194 µg
Wheat germ281 µg
Lentil433 µg
Chickpeas557 µg
Adzuki622 µg
Mung bean625 µg
Pork sausage    4.00 µg
Baked chicken    5.00 µg
Nonfat milk    5.20 µg
Grouper    8.80 µg
Natural yogurt  11.2 µg
Lean beef  13.0 µg
Cottage cheese, 2% fat  13.1 µg
Lean lamb  23.0 µg
Hamburger  28.0 µg
Fresh egg  47.0 µg
Camembert cheese  62.2 µg
per each 100 g of raw edible portion% Daily value (based on a 2000 calorie diet) provided by 100 g of this food


George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 394. Print. [foods high in folate]

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