What are folate-rich food items?

From the Guidelines

Folate-rich food items include pulses, leafy green vegetables, egg, nuts, and whole grain products, with the most significant sources being pulses and leafy greens, which can cover the recommended daily allowance with 200-300g and 400g servings, respectively. According to the espen micronutrient guideline 1, these food items are essential for maintaining adequate folate levels, with the dietary folate equivalent (DFE) being a critical measure of folate intake. The guideline suggests that the general population requires 250-400 mg/d of DFE, which can be achieved through a balanced diet that includes folate-rich foods.

Some of the key folate-rich foods include:

• Pulses, such as lentils, chickpeas, and black beans
• Leafy green vegetables, such as spinach, kale, and collard greens
• Egg and nuts
• Whole grain products These foods can provide significant amounts of folate, with pulses and leafy greens being among the richest sources. It is essential to note that food folates have a lower bioavailability than synthetic folic acid, and therefore, the DFE is used to account for this difference 1.

For optimal folate intake, it is recommended to consume several servings of these foods daily, particularly for pregnant and lactating women, who require about twice the amount of folate as the general population 1. Folate is crucial for preventing neural tube defects in developing babies and plays a critical role in DNA synthesis, cell division, and proper neural development. Regular consumption of folate-rich foods is necessary, as the body cannot store large amounts of folate. Additionally, gentle cooking methods or consuming some foods raw when possible can help preserve this important nutrient.

From the Research

Folate-Rich Food Items

Folate-rich foods are essential for maintaining good health and preventing chronic diseases. Some of the folate-rich food items include:

• Orange juice 2
• Dark green leafy vegetables, such as spinach and pak choi 2, 3
• Asparagus 2
• Strawberries 2
• Legumes, such as beans and lentils 2, 4
• Cereals and cereal products 4
• Pulses, such as peas and chickpeas 4
• Fruits, such as citrus fruits and berries 4
• Roots, such as sweet potatoes and carrots 4
• Fermented milk products, which contain folate-producing microorganisms like lactic acid bacteria (LAB) 5

Folate Content in Various Foods

The folate content in various foods can vary significantly. For example:

• Cereals: 11-73.4 μg/100g 4
• Cereal-based processed foods: 1.8-39 μg/100g 4
• Cooked leafy vegetables: 8.48-48.6 μg/100g 4
• Vegetables: 11.6-633 μg/100g 4
• Pulses: 10-22 μg/100g 4
• Legumes: 52-148 μg/100g 4
• Fruits: 8-106 μg/100g 4

Factors Affecting Folate Content

The folate content in foods can be affected by various factors, including:

• Food processing steps, which can negatively influence folate contents in foods 4
• The structure of the food matrix, which can influence folate digestibility in foods 4
• The type of microorganisms used in fermentation, which can increase the folate content in foods 5