What foods raise folic acid levels?

December 4, 2025 •

4 min read

Since the United States began fortifying grains with folic acid in 1998, the incidence of neural tube defects has significantly decreased. Understanding which foods are naturally rich in folate and which are fortified with folic acid is key to maintaining healthy levels of this essential B vitamin. Ensuring adequate intake is crucial for red blood cell production, DNA synthesis, and overall cellular health.

Quick Summary

A varied diet including natural folate sources like leafy greens, legumes, and citrus fruits alongside fortified foods such as cereals and pasta is essential for maintaining optimal vitamin B9 levels.

Key Points

Natural vs. Synthetic: Folate is the natural form of B9 found in food, while folic acid is the synthetic, more stable version used in fortified foods and supplements.
Maximizing Absorption: Synthetic folic acid from fortified foods is absorbed more efficiently by the body than naturally occurring folate.
Best Natural Sources: Top dietary sources of natural folate include leafy green vegetables like spinach, legumes such as lentils, and fruits like oranges and avocados.
Fortified Foods Are Key: Many breads, cereals, pasta, and rice products are fortified with folic acid to help prevent deficiencies, particularly neural tube defects in infants.
Cooking Tips for Retention: Since folate is water-soluble, steaming or microwaving vegetables is preferable to boiling to prevent significant loss of the vitamin.
Supplementation Needs: Women of reproductive age, and particularly those who are pregnant, should ensure adequate intake through supplements and fortified foods, as natural food sources alone may be insufficient.

Folate vs. Folic Acid: Understanding the Key Differences

Folate and folic acid are both forms of vitamin B9, but they differ in their origin and how the body processes them. Folate is the naturally occurring form, found in a wide variety of foods, while folic acid is the synthetic form used in supplements and added to fortified foods. Folic acid is more stable and has higher bioavailability than natural food folate, meaning the body absorbs it more efficiently.

Top Natural Food Sources of Folate

To increase your folate levels naturally, incorporating a diverse range of fresh produce and other whole foods is the best strategy. The word 'folate' even comes from the Latin word folium for leaf, indicating the importance of leafy vegetables.

Vegetables

Dark Leafy Greens: Spinach, kale, romaine lettuce, and collard greens are packed with folate. A cup of cooked spinach can provide a significant portion of your daily needs.
Asparagus: Considered one of the most folate-rich vegetables, just a half-cup serving of boiled asparagus can provide a substantial boost.
Brussels Sprouts and Broccoli: Both cruciferous vegetables offer a healthy dose of folate, especially when steamed or microwaved to preserve nutrients.

Legumes

Legumes are excellent, plant-based sources of folate and other nutrients. A bowl of lentils or a side of beans can make a big difference in your daily intake.

Lentils: A staple in many cuisines, cooked lentils offer a very high amount of folate per serving.
Beans: Black-eyed peas, kidney beans, and pinto beans are all great sources of vitamin B9.
Chickpeas: Often used in hummus and salads, chickpeas are another legume high in folate.

Fruits

Certain fruits stand out for their folate content, particularly citrus and tropical varieties.

Oranges and Orange Juice: Citrus fruits are a classic source of folate. Orange juice often contains added folic acid due to fortification.
Avocados: This versatile fruit provides a decent amount of folate per serving.
Papaya: Tropical fruits like papaya and mango are also good contributors to your folate intake.

Animal Products

While plants are a major source, some animal products also contain natural folate.

Liver: Organ meats like beef liver are exceptionally rich in folate.
Eggs: The yolk of an egg contains a notable amount of naturally occurring folate.

The Power of Fortified and Enriched Foods

Beyond natural sources, many countries mandate the fortification of grain products with folic acid to prevent deficiencies. The CDC recommends that women of reproductive age get 400 micrograms of folic acid daily from supplements or fortified foods, in addition to dietary folate.

Cereals: Many breakfast cereals are heavily fortified with folic acid. Checking the nutrition label is the best way to confirm the amount.
Bread and Pasta: Enriched bread and pasta products have had synthetic folic acid added to them during processing.
Rice: White rice is often fortified with folic acid, while some whole grain options may also be enriched.

How Cooking Affects Folate Levels

Because folate is a water-soluble vitamin, it can be easily lost during certain cooking methods. To maximize the retention of folate in your food, it is important to be mindful of how you prepare it. Steaming or microwaving vegetables for short periods is better than boiling them, which can cause the vitamin to leach into the water. Using the nutrient-rich cooking water for soups or sauces is another effective strategy.

Comparison Table: Folate and Folic Acid


Feature	Natural Folate	Synthetic Folic Acid
Source	Naturally in foods like leafy greens, legumes, fruits, eggs, and liver.	Found in supplements and fortified foods (e.g., enriched grains, pasta, cereals).
Absorption	Less efficiently absorbed by the body (~50%).	Absorbed more efficiently by the body (~85%).
Stability	Easily destroyed by heat, light, and processing.	Very stable, enduring processing and storage.
Recommended Use	Should be part of a balanced diet for overall health.	Often recommended in supplement form, especially for women of childbearing age, due to high bioavailability.

Building a Folate-Rich Meal Plan

Creating a diet rich in folate doesn't require complex recipes. Here are a few simple ways to boost your intake throughout the day:

Breakfast: Start with a bowl of fortified breakfast cereal or a side of avocado toast topped with a poached egg. A glass of orange juice also helps.
Lunch: Add spinach or romaine lettuce to your sandwiches or salads. A bean or lentil soup is another fantastic choice.
Snacks: Snack on roasted peanuts, sunflower seeds, or a small orange to keep your folate levels up between meals.
Dinner: Incorporate cooked asparagus, Brussels sprouts, or broccoli into your main dishes. Serve a hearty meal of beef liver with vegetables for an extra high-folate meal.

Conclusion

Maintaining adequate folic acid levels is vital for numerous bodily functions, including cell growth and red blood cell production. A balanced diet that strategically combines naturally folate-rich foods like leafy greens, legumes, and eggs with fortified products such as cereals and enriched grains is the most effective approach. By understanding the differences between folate and folic acid and making conscious dietary choices, you can ensure your body receives the necessary vitamin B9 to function optimally. Always cook vegetables mindfully to retain maximum nutrient content and consult a healthcare professional regarding supplementation, especially during pregnancy.

For more comprehensive information, refer to the NIH's Fact Sheet on Folate.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in foods, whereas folic acid is the synthetic version added to fortified foods and supplements. Folic acid is absorbed more readily by the body.

Dark leafy greens such as spinach and kale, as well as asparagus, broccoli, and Brussels sprouts, are among the vegetables with the highest natural folate content.

Folate is a water-soluble vitamin and can be easily destroyed or leached out during cooking, especially through boiling. Steaming or microwaving can help retain more of the vitamin.

While fortified foods are a significant source of folic acid, many health experts, especially for women of childbearing age, recommend a combination of natural folate sources, fortified foods, and sometimes a supplement to meet daily needs.

Yes, legumes like lentils, chickpeas, and various types of beans are excellent, and often concentrated, sources of dietary folate.

Yes, although deficiencies are less common in countries with food fortification, certain groups like pregnant women, individuals with malabsorption disorders, or those with genetic factors like MTHFR mutations can be at risk.

Folic acid is crucial for healthy fetal development, particularly for preventing neural tube defects like spina bifida and anencephaly. The neural tube forms early in pregnancy, often before a woman knows she is pregnant.