What to eat for low folic acid? A comprehensive nutrition diet guide

October 26, 2025 •

4 min read

Folate deficiency affects millions of people and can lead to serious health complications, such as anemia, if left unaddressed. This guide provides an essential nutrition diet plan detailing what to eat for low folic acid levels to effectively increase your intake of this vital B vitamin.

Quick Summary

This guide outlines the best dietary sources of folate and folic acid, including leafy greens, legumes, fruits, and fortified foods, to combat a deficiency. It details why adequate intake of this B vitamin is crucial and offers practical tips for increasing absorption and planning nutrient-dense meals.

Key Points

Increase Leafy Greens: Prioritize spinach, kale, and romaine lettuce in salads and meals to boost natural folate intake.
Cook Smart: Use steaming or microwaving for vegetables instead of boiling to preserve higher levels of the heat-sensitive folate.
Consume Legumes: Include a variety of beans, lentils, and peas in your diet, as they are a rich source of folate.
Choose Fortified Grains: Opt for breakfast cereals, bread, rice, and pasta that are enriched with synthetic folic acid for high absorption.
Enjoy Citrus Fruits: Add oranges and papayas to your daily fruit intake for an easy and delicious folate boost.
Consider Animal Sources: If not vegetarian, incorporate animal products like eggs and beef liver into your diet for their high folate content.
Check Supplements: Always consult a healthcare provider to determine if supplementation is necessary, especially during pregnancy.

Understanding Folate vs. Folic Acid

While the terms folate and folic acid are often used interchangeably, they are distinct forms of vitamin B9. Folate is the naturally occurring form of the vitamin, found in many whole foods. Folic acid, on the other hand, is the synthetic version used in dietary supplements and added to fortified foods to enhance nutritional value. For the purpose of addressing a deficiency, both forms are important, though folic acid is generally better absorbed by the body.

Why Folate is a Vital Nutrient

Folate plays a crucial role in several bodily functions. It works with vitamin B12 to help your body produce healthy red blood cells, synthesize and repair DNA, and support cell growth. This is particularly important during periods of rapid growth, such as pregnancy and infancy. Without sufficient folate, the body cannot produce enough healthy red blood cells, leading to a condition called megaloblastic anemia.

Signs of a Folate Deficiency

Symptoms of a folate deficiency often develop gradually and can be subtle, which is why it's important to be aware of the signs. A primary consequence is megaloblastic anemia, which causes the red blood cells to become abnormally large.

Common symptoms include:

Chronic fatigue and weakness
Irritability and mood changes
Diarrhea
A sore, red, and swollen tongue (glossitis)
Mouth ulcers
Pale skin
Reduced sense of taste
Shortness of breath
Headaches

For pregnant individuals, a deficiency can have severe consequences, including an increased risk of neural tube defects like spina bifida. If you experience any of these symptoms, it is crucial to consult a healthcare provider for a proper diagnosis.

Foods to Incorporate for Low Folic Acid

By prioritizing a variety of folate-rich foods, you can build a diet that effectively addresses a low folic acid level.

Leafy Greens and Vegetables

Spinach: A half-cup of cooked spinach contains 131 mcg of folate.
Asparagus: Four spears of boiled asparagus provide 89 mcg of folate.
Broccoli and Brussels Sprouts: Both are excellent cruciferous vegetable sources of folate.
Romaine Lettuce: A single cup contains 64 mcg of folate.
Beets: A half-cup of sliced beets offers 68 mcg of folate.

Legumes and Beans

Lentils: One cup of cooked lentils is packed with 358 mcg of folate.
Chickpeas and Kidney Beans: Both are high in folate and can be easily added to salads or curries.
Black-eyed Peas: A half-cup provides 105 mcg of folate.

Fruits

Oranges and Orange Juice: These citrus fruits are a classic source of folate.
Papaya: Contains a decent amount of folate and also aids in digestion.
Avocado: Known for its healthy fats, avocado also offers a good dose of folate.

Animal Products

Beef Liver: As one of the richest natural sources, a 3-ounce serving of cooked beef liver contains 215 mcg of folate.
Eggs: One large, hard-boiled egg contains 22 mcg of folate.

Nuts and Seeds

Peanuts and Peanut Butter: A 1-ounce serving of dry-roasted peanuts has 27 mcg of folate.
Sunflower Seeds: A great addition to salads and snacks, they provide a good amount of folate.

How to Maximize Folate Intake

Proper preparation is key to retaining the folate in your food. Folate is a water-soluble vitamin that is easily lost during cooking.

Cooking tips for higher folate retention:

Steam instead of boil: Steaming or microwaving vegetables for a shorter time helps to preserve more nutrients compared to boiling.
Use cooking water: If you do boil vegetables, use the leftover water in soups, sauces, or gravies to capture the leached vitamins.
Eat raw: Enjoy raw leafy greens like spinach and romaine lettuce in salads to get their maximum folate content.

Fortified Foods: The Role of Folic Acid

In many countries, including the United States, folic acid is added to commonly consumed grain products as a public health measure to prevent neural tube defects. For those with low folic acid, these foods are a highly effective source.

The Benefits of Fortified Grains

Fortified Breakfast Cereals: Check labels for brands that are fortified with folic acid.
Enriched Rice, Pasta, and Bread: The enrichment process adds folic acid back into the grain products.
Corn Masa Flour: Often used to make tortillas and tamales, fortified corn masa flour is another good source.

A Comparison of Folate Sources

To understand the best approach for increasing intake, consider the differences between natural folate and synthetic folic acid.


Feature	Natural Folate	Folic Acid (Synthetic)
Source	Found naturally in foods like vegetables, legumes, and fruits.	Added to supplements and fortified foods.
Absorption	About 50% is absorbed by the body.	Up to 85% is absorbed, making it more bioavailable.
Processing	Highly susceptible to degradation by heat and light during cooking.	More stable and retains its potency during food processing.
Regulation	Intake is dependent on fresh food consumption and preparation methods.	Intake is standardized through fortification regulations in many countries.

Conclusion: Building a Folate-Rich Diet

Addressing low folic acid levels is achievable through a mindful dietary approach that incorporates both naturally folate-rich foods and fortified products. By focusing on leafy greens, legumes, citrus fruits, and enriched grains, you can significantly boost your intake of this crucial B vitamin. Preparing vegetables through steaming or microwaving helps preserve their folate content, while being aware of fortified foods ensures a consistent, easily absorbed source. If you suspect you have a folate deficiency, consulting a healthcare provider is essential, as they may also recommend supplementation based on your specific health needs. Combining these strategies will help you build a more nutritious diet and prevent the complications associated with low folic acid levels.

For more information on folate and its health benefits, you can visit the National Institutes of Health Office of Dietary Supplements website.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic, man-made form found in supplements and fortified foods. Folic acid is generally better and more consistently absorbed by the body than natural folate.

Excellent sources of folate include leafy green vegetables like spinach and kale, legumes such as lentils and chickpeas, citrus fruits like oranges, and animal products like beef liver and eggs.

Folate is a water-soluble vitamin that is easily destroyed by heat during cooking. To minimize loss, it is best to steam or microwave vegetables rather than boiling them extensively.

A combination of both is ideal. While natural foods offer a wide range of nutrients, fortified foods and supplements provide a consistent and highly absorbable source of folic acid, which is particularly beneficial for high-risk individuals like pregnant women.

Groups at higher risk for folate deficiency include pregnant women, individuals with certain digestive disorders like celiac or Crohn's disease, and people who consume large amounts of alcohol.

High doses of supplemental folic acid can sometimes mask a vitamin B12 deficiency, potentially worsening neurological symptoms associated with B12 deficiency. This is why proper diagnosis by a healthcare provider is essential before starting high-dose supplements.

Both deficiencies can cause fatigue and anemia, but severe vitamin B12 deficiency often leads to neurological symptoms like numbness, coordination issues, and memory loss. These neurological issues are typically not present in cases of isolated folate deficiency.