How can I increase my folic acid naturally?

December 11, 2025 •

4 min read

According to the CDC, adequate folic acid intake is crucial for preventing serious birth defects, particularly in early pregnancy. Ensuring you consume enough of this vital B vitamin is essential for everyone, not just those planning pregnancy. The good news is you can significantly increase your levels through a diet rich in natural foods.

Quick Summary

Raising folate levels naturally is possible by strategically choosing and preparing foods. Focus on incorporating leafy greens, various legumes, and citrus fruits into daily meals to boost intake effectively.

Key Points

Prioritize leafy greens: Incorporate spinach, kale, and other dark greens into your diet to significantly boost folate intake naturally.
Embrace legumes: Beans, lentils, and peas are among the richest plant-based sources of folate and are easy to add to meals.
Mindful cooking: Steam or microwave vegetables instead of boiling to minimize folate loss, as heat can destroy this water-soluble vitamin.
Mix fruits, nuts, and seeds: Snacks like oranges, bananas, avocados, and peanuts provide convenient and tasty ways to increase your daily folate consumption.
Combine with Vitamin C: Improve the absorption of plant-based folate by pairing these foods with a source of vitamin C, such as citrus fruits or berries.
Consult a professional: Women who are pregnant, or planning a pregnancy, should consult a doctor to ensure adequate folic acid intake, as supplements are often recommended to guarantee needs are met.

Understanding Folate vs. Folic Acid

Before diving into the foods, it's important to clarify the difference between folate and folic acid. Folate is the general term for vitamin B9, and it occurs naturally in foods. Folic acid, on the other hand, is the synthetic (man-made) form used in supplements and added to fortified foods like bread and cereals. While both contribute to your body's B9 needs, natural folate from whole foods is an excellent way to boost your levels daily.

The Best Natural Sources of Folate

Increasing your folate intake naturally starts with building your diet around certain foods. Some of the most potent natural sources of this vital nutrient include:

Leafy Greens and Cruciferous Vegetables

Dark, leafy greens are a powerhouse of folate. Adding these to your diet can make a significant impact:

Spinach: A versatile option, spinach is high in folate and can be eaten raw in salads or cooked into meals. A half-cup serving of boiled spinach provides a substantial amount.
Kale: This nutrient-dense green is another excellent source and can be included in smoothies, salads, or sautéed as a side dish.
Brussels Sprouts: Often underestimated, these small cruciferous vegetables are packed with folate.
Asparagus: A few spears of boiled asparagus can provide a significant boost to your daily intake.
Broccoli: Like other cruciferous vegetables, broccoli contains a good amount of folate, especially when steamed.

Legumes, Beans, and Peas

Legumes are among the most concentrated plant-based sources of folate. They are also rich in fiber, protein, and other essential minerals.

Lentils: These are incredibly high in folate. A single cooked cup can provide a large portion of your daily value.
Chickpeas: Also known as garbanzo beans, chickpeas are a versatile legume that can be used in salads, curries, or blended into hummus.
Black-eyed peas: Boiled black-eyed peas are another excellent source of folate.
Kidney beans: These common beans offer a solid folate boost and can be added to soups, stews, and chili.

Fruits, Nuts, and Seeds

Don't overlook the role that fruits, nuts, and seeds play in increasing your folate intake. Many contain good amounts of this B vitamin.

Citrus Fruits: Oranges and grapefruit are well-known for their folate content.
Avocado: This creamy fruit is not only delicious but also a great source of folate.
Bananas: A convenient and easy-to-digest fruit, bananas contribute to your daily folate intake.
Peanuts and Sunflower Seeds: These provide a snackable way to get more folate.

Animal Products

While many plant-based foods are high in folate, certain animal products are also good sources.

Beef Liver: This is one of the most concentrated sources of folate available. However, consult a doctor before consuming liver, especially if pregnant, due to its high vitamin A content.
Eggs: A large hard-boiled egg contains folate, along with other key nutrients.

Optimize Folate Retention with Cooking Methods

Heat can significantly reduce the folate content in food. According to the British Dietetic Association, folate is water-soluble, meaning it dissolves easily and can be lost during cooking. To maximize retention, consider these preparation tips:

Steam instead of boil: Steaming vegetables, particularly leafy greens, helps preserve more of the folate content than boiling.
Use cooking water: If you do boil vegetables, use the cooking water to make a gravy or soup, as some folate will have leached into it.
Microwave briefly: Microwaving can be a quick way to cook vegetables with minimal nutrient loss.
Eat raw: Many folate-rich foods, such as spinach, avocado, and fruits, can be eaten raw to ensure maximum nutrient intake.

Comparison of Folate-Rich Foods (per standard serving)


Food Source	Serving Size	Folate (mcg DFE)	Key Benefits
Beef Liver	3 oz, braised	215	Highest concentration of folate, also high in B12 and iron.
Lentils	1 cup, cooked	358	High in fiber, plant-based protein, and iron.
Spinach	½ cup, boiled	131	Versatile, iron-rich, and high in vitamins A and K.
Asparagus	4 spears, boiled	89	Anti-inflammatory properties, good source of Vitamins A, C, and K.
Black-eyed peas	½ cup, boiled	105	Excellent source of plant protein and fiber.
Avocado	½ cup, sliced	59	Healthy fats, potassium, and various vitamins.

Incorporating Folate into Your Daily Meals

Breakfast: Add spinach and sliced avocado to scrambled eggs. Or, enjoy a smoothie with kale, mango, and a banana.
Lunch: Make a large salad with romaine lettuce, chickpeas, and a citrus vinaigrette. Alternatively, use lentils as a base for a hearty, folate-packed soup.
Dinner: Serve roasted asparagus and broccoli alongside a lean protein. A chickpea or kidney bean curry is another delicious way to include legumes.
Snacks: Grab a handful of peanuts or sunflower seeds, or enjoy an orange for an easy folate boost.

Conclusion: A Natural Path to Better Health

By focusing on a well-rounded diet rich in natural, folate-containing foods, you can effectively increase your folic acid levels without relying solely on fortified products or supplements. Prioritizing fresh, lightly cooked vegetables, a variety of legumes, and strategic fruit and nut choices provides a delicious and sustainable path to better health. However, for those with specific health concerns, particularly individuals who are pregnant or planning to be, consulting a healthcare provider is essential for personalized advice on dosage and supplementation. For general health, a varied diet is the most effective approach. For more information on the dietary intake of folate, you can consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

For most healthy non-pregnant adults, it is possible to meet the recommended daily intake of folate through a balanced diet rich in leafy greens, legumes, and fruits. However, pregnant women and individuals with certain conditions often require supplements.

Chronic excessive alcohol use is known to disrupt folate absorption and metabolism. Additionally, some medications, and certain compounds in overcooked foods, can interfere with your body's ability to absorb folate effectively.

Folate is the naturally occurring form of Vitamin B9 found in whole foods. Folic acid is the synthetic, more stable form used in supplements and fortified foods. Both are beneficial, but natural folate is obtained directly from your diet.

Excellent plant-based sources of folate include lentils, chickpeas, black beans, spinach, kale, asparagus, broccoli, avocados, oranges, and nuts.

To maximize folate retention, opt for cooking methods like steaming, microwaving, or stir-frying, which expose food to less heat and water than boiling. Eating raw fruits and vegetables, like salads with spinach and avocado, also helps preserve folate.

Common symptoms of a folate deficiency can include fatigue, extreme tiredness, a lack of energy, a sore and red tongue, mouth ulcers, and muscle weakness. If you suspect a deficiency, consult a healthcare provider for a proper diagnosis.

It is extremely rare to reach a toxic level of folate from food sources alone. The risk of excessive intake is primarily associated with high doses of folic acid supplements, which can mask a vitamin B12 deficiency.