Folate Foods: The Best Folate Sources at a Glance

Folate, the natural form of folic acid, is found above all in green vegetables, legumes and whole grain products – spinach, kale, lentils, chickpeas and lamb's lettuce are among the best sources. Anyone who plans in vegetables and legumes every day builds a good foundation. Folate contributes to normal blood formation and to the normal function of the immune system and has a role in the process of cell division. In this guide you will find a clear list of the best folate providers with values, your daily requirement and tips on how to absorb this sensitive vitamin well.

Folic acid and folate: what is the difference?

The terms are often used synonymously but mean different things. Folate refers to the form of this B vitamin that occurs naturally in foods, also known as vitamin B9. Folic acid, on the other hand, is the synthetic, particularly stable form used in fortified foods and in supplements. Both fulfil the same authorised functions in the body: folate contributes to normal blood formation, contributes to normal amino acid synthesis and has a role in the process of cell division. In addition, folate contributes to the reduction of tiredness and fatigue and contributes to the normal function of the immune system. Because natural folate is sensitive to heat, light and long soaking, gentle handling during preparation matters especially, so that as much as possible is retained.

Why folate is important for the body

Folate is involved in central metabolic processes, particularly wherever cells are newly formed and divided. This explains why it plays a recognised role in blood formation and in growth processes. As a water-soluble vitamin, the body can store folate only to a limited extent, which is why a regular intake through the diet is important. Studies and consumption surveys show that folate supply in the population is often not optimal, because fresh vegetables and legumes frequently fall short in everyday life and a lot of folate is lost through incorrect preparation. A deliberate choice of folate-rich foods and gentle cooking are therefore the two most important levers for a good supply. Anyone who takes both to heart can achieve a lot without having to reach for supplements straight away – provided there is no special requirement such as during pregnancy.

The best folate foods

The following values are guideline figures in micrograms of folate equivalent per 100 grams and can vary depending on variety, freshness and preparation:

• Legumes such as lentils and chickpeas: around 50–180 µg when cooked, considerably more when dried
• Spinach: about 145 µg
• Kale: around 190 µg
• Lamb's lettuce: about 145 µg
• Broccoli: around 110 µg
• Beetroot: about 80 µg
• Wheat germ and whole grain products: notable amounts
• Eggs: around 50–65 µg
• Oranges: about 30 µg, plus vitamin C

A portion of legumes with a side of green vegetables already provides a large part of the daily amount – so folate is in principle readily attainable through the diet. It should be noted, however, that the stated values apply to fresh, gently prepared foods. Through long cooking, soaking or long storage the actual content sometimes drops considerably, so that in the end less ends up on the plate than the table suggests. This is precisely why, with folate, preparation is almost as important as the choice of foods themselves – a raw leaf salad can ultimately contribute more than long-cooked vegetables with a theoretically higher starting content.

How much folate you need per day

Specialist societies name around 300 micrograms of folate equivalent per day as a guideline for adults. In a varied mixed diet this value is in principle attainable, yet many people fall below it in everyday life because fresh vegetables and legumes end up on the plate too rarely. A special situation is pregnancy: here the requirement is significantly increased, and folate contributes to maternal tissue growth during pregnancy. Women who wish to have children and pregnant women should always clarify intake and possible supplementation with a doctor, since the usual recommendations here are often not reached through diet alone.

Improving absorption: gentle preparation

Natural folate is sensitive to heat, light, oxygen and long soaking – with incorrect preparation large parts are lost. Rely therefore on gentle methods: steam vegetables briefly or cook them with little water instead of boiling them for a long time. Eat folate-rich foods as fresh and raw as possible where you can, for example as a salad. Buy fresh produce and store it cool and dark, because the content drops with storage time. Combine different sources over the week so that losses in individual preparations carry less weight.

When a supplement can be useful

For many healthy people the requirement can be met through a deliberate diet rich in vegetables and legumes. In certain phases of life and situations, however, the requirement may be increased or intake through food alone may be difficult. Most important is the time around a pregnancy, during which targeted supplementation is clearly recommended by experts, because the usual recommendations are then usually not reached through diet. The folate status can also be impaired in certain illnesses, when taking some medications, with high alcohol consumption or an unbalanced diet. Unlike with fat-soluble vitamins, excess folate from food is largely excreted, but that does not justify indiscriminate high dosing via supplements. Whether and in what amount a supplement makes sense for you is best discussed with your doctor, especially when wishing to have children and during pregnancy.

Folate for particular groups

The folate requirement is not the same for everyone, and some groups deserve special attention. Best known is the increased importance around a pregnancy, since during this time particularly many cells are newly formed and folate contributes to maternal tissue growth during pregnancy. Women who wish to have children are therefore also advised by experts. People who eat a very one-sided diet, eat little fresh vegetables or consume predominantly highly processed foods reach the recommended amount less often. In addition, certain illnesses, high alcohol consumption and some medications can influence folate status. Anyone who belongs to one of these groups should not leave their own supply to chance, but should deliberately design their diet to be rich in folate and seek medical advice if needed, instead of supplementing at high doses on their own.

Building folate cleverly into everyday life

The easiest way to a good supply is routine: plan legumes several times a week, for example lentils in a stew, chickpeas in a salad or beans as a side. Add plenty of green vegetables and raw leaf salads, which provide particularly large amounts of folate. A whole grain bread with egg and lamb's lettuce or a smoothie with fresh spinach and orange are simple, folate-rich combinations for in between. A handful of wheat germ in your muesli also enhances the folate content of the meal. Anyone who cooks fresh, colourful and with lots of plants covers their requirement largely through the plate – the gentle, short preparation ensures that as much as possible of the sensitive vitamin is retained. It is also practical to cook legumes in advance and freeze them in portions, so that a folate-rich foundation is always ready. A colourful weekly plan with lentils, green salad, broccoli and a citrus fruit almost automatically ensures a good supply, without you having to consciously do the maths.

Frequently Asked Questions (FAQ)

Which food contains the most folate?

Among the richest sources are legumes such as lentils and chickpeas as well as green vegetables such as kale, spinach and lamb's lettuce. Wheat germ and whole grain products also provide a lot of folate. A portion of legumes with vegetables covers a large part of the daily requirement.

How much folate do I need per day?

For adults, specialist societies name around 300 micrograms of folate equivalent per day as a guideline. During pregnancy and when wishing to have children the requirement is significantly higher and should be accompanied by a doctor.

What is the difference between folate and folic acid?

Folate is the natural form in foods, folic acid the synthetic, particularly stable form in fortified products and supplements. Both fulfil the same authorised functions in the body, for example in blood formation and cell division.

How do I avoid folate losses when cooking?

Folate is sensitive to heat, light and long soaking. Cook vegetables briefly and with little water, eat folate-rich foods fresh and raw where possible and store the produce cool and dark to keep losses low.

Should I supplement folic acid during pregnancy?

Around a pregnancy the requirement is significantly increased and often hard to cover through diet alone. Targeted supplementation is recommended by experts – but you should always clarify the amount and timing with a doctor.