How to Increase Folate Intake


Folate is a water-soluble B vitamin that should be part of any well-rounded diet. Eating foods rich in folate helps lower your risk of certain types of cancer, and lowers the risk of heart disease. Your body also needs folate to make and maintain new cells.

  • Drink orange juice or grapefruit juice to increase your folate intake. Add a glass to your breakfast in the morning to make sure you get the folate you need everyday.

  • Eat fruits such as strawberries, oranges and avocados.

  • Consume dark leafy vegetables such as spinach, turnip greens, collard greens and mustard greens. Other vegetables that are good sources of folate include asparagus, okra, broccoli and brussel sprouts.

  • Include beans in some meals to increase your intake. Eat kidney beans, black, pinto or navy beans, all of which are a great source of foliate.

  • Take a supplement to get the proper amount of folic acid. The recommended dose is 400 micrograms of folic acid per day. You can also eat a cereal fortified and rich in folic acid or enriched bead.

Tips & Warnings

  • Eat your vegetables raw as much as possible. If you cook them, use only a small smount of water in order to get the most folate.
  • A woman who is pregnant or planning to become pregnant should consume 400 micrograms every day to reduce the chance of neural tube defects during pregnancy and help the body produce new healthy cells.

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