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Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements. How much folate do I need?
Varying amounts of folate occur naturally in many different foods. But good, concentrated sources of food folate tend to be found in dark green leafy vegetables, certain fruits/juices, legumes – peanuts and beans, and beef liver. The following table is not a complete list but provides examples of excellent and good food sources of folate.
This Food Fact Sheet will tell you all about folic acid – which foods are good sources, how much you need, and who should take supplements.
Most people (other than people who are or could become pregnant) should be able to obtain sufficient folate in their diet by eating plenty of vegetables, fruit, beans and wholegrains. These foods will be naturally high in folate and may protect against bowel cancer and heart disease.
Food. Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains (Table 2) [4, 12].
Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Folic acid is a B vitamin which is vital for the formation of red blood cells. The form of folic acid occurring naturally in food is termed ‘folate’. This leaflet will tell you all about folic acid – which foods are good sources, how much you need, and who should take supplements.
