Looking to boost your folate intake? Here are 19 folate-rich foods that can help you get more of this essential nutrient.

Many individuals turn to supplements for vitamins and nutrients, but one vitamin that gets considerable attention is folate. This B vitamin is vital for red and white blood cell production, DNA and RNA synthesis, and much more. It’s especially crucial for pregnant individuals and adolescents.

We consulted with several nutrition experts to uncover the benefits of folate and to learn which foods you can incorporate into your diet to increase your intake.

What exactly is folate?

Folate, or vitamin B9, is an essential vitamin that supports various key functions in your body. It aids in the production of red blood cells, which keep your organs and tissues healthy, and white blood cells, which help your immune system fight infections. Additionally, folate plays a crucial role in the creation of DNA and RNA and in the conversion of carbohydrates into energy. To sum it up, folate is indispensable for overall health, which is why it's important to ensure you're getting enough of it.

The NIH advises that both adults and children over the age of 14 should aim for a daily intake of 400 micrograms of folate, which is roughly equivalent to one and a half cups of boiled spinach. For pregnant adults, the recommendation rises to 600 micrograms per day, which can be found in about two and a half cups of boiled spinach.

If you lack sufficient folate, you might develop sores in your mouth or on your tongue. Your skin, hair, and nails may also undergo noticeable changes. Folate deficiency is also linked to megaloblastic anemia, a blood disorder that impacts red blood cells. Other possible consequences include an increased likelihood of depression, heart disease, certain cancers, and more.

"Folate is a vital B vitamin that supports optimal brain function," explains Dr. Uma Naidoo, M.D., a nutritional psychiatrist and author. "It's an essential nutrient, and its deficiency is strongly associated with mood disorders, anxiety, memory loss, chronic fatigue, stress, and other issues."

If you don’t get enough folate during pregnancy, you could experience the symptoms mentioned earlier. Additionally, there is a heightened risk of having a premature, underweight baby or one with a neural tube defect, a condition that affects the brain or spinal cord.

"Folate plays a crucial role in the proper development of the brain and spinal cord," states Dr. William Li, MD, a physician and author. "A folate deficiency can lead to severe but preventable birth defects, such as incomplete brain development or spinal cords that fail to properly seal within the spine."

Because folate plays a vital role in supporting proper development, it becomes especially important during phases of rapid growth, such as the growth spurts commonly seen during adolescence.

Fortunately, folate deficiency is relatively uncommon in the U.S., as folate is present in many of the foods we consume regularly.

Which Foods Are Rich in Folate?

A simple way to boost your folate intake is by taking a folate supplement. (Just make sure to consult with your primary care provider first.) However, since folate is abundant in many of the foods we already consume, it's quite easy to meet your folate needs without relying on supplements. Some excellent sources of this essential vitamin include the following foods:

1. Skirt Steak

Steak is a decent source of folate. But if you're aiming to really boost your folate intake, beef liver is packed with it. If beef liver isn’t to your taste, this skirt steak recipe might be more appealing to you.

RELATED: Spicy Ground Beef Recipe

2. Spinach

Serving Size: Half cupAmount of Folate: 131 microgramsPercent Daily Intake: 33 (22 for pregnant women)

These values are based on boiled spinach, but boiling isn’t the only way to prepare it. If you consume one cup of raw spinach, you'll ingest 58 micrograms of folate, which accounts for 15 percent of the daily recommended intake for most adults and 10 percent for pregnant adults.

There are many dishes that use raw spinach, such as this salad that features watermelon radishes.

3. Black-eyed peas

Serving Size: Half cupFolate Content: 105 microgramsDaily Intake Percentage: 26 (17 for pregnant women)

Packed with folate, black-eyed peas are a legume staple, and this recipe highlights them by pairing with ham and fresh vegetables.

For those who aren’t fond of black-eyed peas, kidney beans are also a good alternative. Just half a cup of canned kidney beans provides 46 micrograms of folate, covering 12 percent of the daily recommended intake for adults, and 8 percent for pregnant adults.

RELATED: Kidney beans are rich in plant-based protein, fiber, and offer a wide range of health benefits, which is why dietitians highly endorse them.

4. Fortified breakfast cereals

Serving Size: Half cupFolate Content: 100 microgramsDaily Intake Percentage: 25 (17 for pregnant women)

While not all breakfast cereals contain folate, choosing those fortified with folic acid (a synthetic version of folate) can provide about 100 micrograms of folate per serving. This recipe takes the well-known Oat Bran cereal and transforms it into a delightful skillet cookie.

5. Rice

Serving Size: Half cupFolate Content: 90 microgramsDaily Intake Percentage: 22 (15 for pregnant women)

Rice is a timeless staple in many dishes, and when fortified with folic acid, it becomes a good source of folate. Prepare this fried rice, which combines fortified rice with eggs and vegetables, to easily meet your daily folate needs.

RELATED: Discover the Top 3 Healthiest Rice Varieties for Your Diet

6. Asparagus

Serving Size: 4 spears (approximately 2.5 oz.)Amount of Folate: 89 microgramsPercent Daily Intake: 22 (15 for pregnant women)

Craving a delicious side dish? Just four spears of boiled asparagus provide 89 micrograms of folate. Try this roasted asparagus recipe to boost your folate intake.

7. Brussels sprouts

Serving Size: Half cupAmount of Folate: 78 microgramsPercent Daily Intake: 20 (13 for pregnant women)

Brussels sprouts have their fans and their critics. However, one undeniable fact is that they are packed with folate. This dish combines Brussels sprouts with savory pancetta and the refreshing zest of lemon.

8. Spaghetti

Serving Size: Half cupAmount of Folate: 74 microgramsPercent Daily Intake: 19 (12 for pregnant women)

Many brands of spaghetti are fortified with folic acid, so if you choose one of these enriched pastas, you'll get 74 micrograms of folate per half cup. Boost your folate intake with this delicious zucchini-butter spaghetti recipe.

RELATED: 42 Delicious Pasta Recipes You’ll Want to Serve Tonight (and Every Night)

9. Romaine lettuce

Serving Size: 1 cupAmount of Folate: 64 microgramsPercent Daily Intake: 16 (11 for pregnant women)

Salad enthusiasts, celebrate! Romaine lettuce is a fantastic source of folate, joining the ranks of many other nutrient-rich leafy greens.

Other greens, such as mustard greens, are also loaded with folate. Just half a cup of boiled mustard greens provides 52 micrograms of folate, which makes up 13 percent of the recommended daily intake for most adults, and 9 percent for pregnant adults.

10. Avocado

Recommended Portion: Half a cupFolate Content: 59 microgramsPercentage of Daily Requirement: 15% (10% for those expecting)

Prepare to make some mouthwatering avocado toast! With just half a cup of raw avocado, you can enjoy 59 micrograms of folate, making it a great way to boost your folate intake.

11. Broccoli , another nutritional powerhouse.

Recommended Portion: Half a cupFolate Content: 52 microgramsPercentage of Daily Intake: 13% (9% for pregnant women)

Broccoli is not only one of the most commonly consumed vegetables, but it also provides a substantial amount of folate. Enjoy this healthy stir-fry to incorporate more of this green vegetable into your meals.

12. White bread , a common and accessible food choice.

Serving Size: 1 slice Amount of Folate: 50 micrograms Percent Daily Intake: 13 (8 for pregnant women)

White bread may not be the first choice for health-conscious individuals, but if it’s fortified with folic acid, one slice can provide you with 50 micrograms of folate.

Did you know that baker’s yeast, in even small amounts—like 23 micrograms per 1/4 teaspoon—also delivers folate? With that, you can enjoy other baked goods with a folate boost, including this tasty heirloom tomato sandwich.

RELATED: Are you curious about the difference between whole wheat, whole grain, and multigrain bread?

13. Tomato Juice

Serving Size: 1 cup Amount of Folate: 48 micrograms Percent Daily Intake: 12 (8 for pregnant women)

Tomato juice may not be everyone's first choice, but one cup provides a substantial amount of folate. So, why not enjoy that Bloody Mary with a bit of health benefits?

14. Green Peas

Serving Size: Half cup Amount of Folate: 47 micrograms Percent Daily Intake: 12 (8 for pregnant women)

Craving a reason to cook up those frozen green peas? Here's a good one: Just half a cup of boiled green peas gives you 47 micrograms of folate. So grab those veggies and whip up a creamy risotto.

15. Orange Juice

Serving Size: 1 cup Amount of Folate: 47 micrograms Percent Daily Intake: 12 (8 for pregnant women)

If you like to start your mornings with a refreshing glass of orange juice, you're in luck: both OJ and oranges are rich in folate.

A glass of orange juice provides 47 micrograms of folate, while a single orange offers 29 micrograms of folate. This accounts for 7 percent of the recommended daily intake for most adults, and 5 percent for pregnant adults. With this orange chicken and bulgur pilaf recipe that calls for both orange juice and zest, there’s no shortage of folate!

16. Crab and Halibut

Serving Size: 3 oz. Amount of Folate: 36 micrograms Percent Daily Intake: 9 (6 for pregnant women)

Seafood is not only tasty, but it's also rich in nutrients, including folate. Just 3 ounces of Dungeness crab provides 36 micrograms of folate.

If crab isn’t your favorite, no need to worry—other seafood options are also packed with folate. For instance, 3 ounces of halibut contains 12 micrograms of folate, which is 3 percent of the daily recommended intake for most adults, and 2 percent for pregnant adults. Fish lovers can enjoy this halibut dish with tomatoes and husk cherries.

RELATED: 10 Most Sustainable Types of Seafood, According to the Seafood Watch

17. Peanuts

Serving Size: 1 oz. Amount of Folate: 27 micrograms Percent Daily Intake: 7 (5 for pregnant women)

Peanuts are not only a tasty snack, but they also provide a decent amount of folate. Try adding more peanuts to your diet with this peanut butter oats recipe.

18. Bananas

Serving Size: 1 banana Amount of Folate: 24 micrograms Percent Daily Intake: 6 (4 for pregnant women)

While several fruits provide folate, they don’t deliver as much as spinach or beef liver. However, they still help boost your total folate intake.

A single banana offers 24 micrograms of folate. So why not make a batch of banana bread to enjoy this nutritious fruit and get your folate fix?

RELATED: 6 Types of Fruit That Are Loaded With Fiber—Plus, Delicious Ways to Eat More of Them

19. Eggs

Serving Size: 1 hard-boiled egg Amount of Folate: 22 micrograms Percent Daily Intake: 6 (4 for pregnant women)

Kickstart your day with eggs. A single hard-boiled egg delivers 22 micrograms of folate. Egg salad, like the one atop this toast packed with hard-boiled eggs, is a great way to increase your folate intake.

Is it worth considering a folate supplement? Here's what you need to know.

Folate is abundant in many of the foods we enjoy, providing numerous options to get your required intake. However, there are certain groups of people who could potentially benefit from a folate supplement—also known as folic acid.

"As a nutritional psychiatrist, my first recommendation is always to prioritize food choices when aiming to enhance mental health," says Dr. Naidoo. "In many cases, though, a supplement can complement your diet, filling in the nutritional gaps that food alone might not cover."

Dr. Naidoo suggests that folate supplements may particularly benefit adolescents, women, older adults, and pregnant individuals, as well as those who have a diet low in vegetables.

However, it is important to note that there can be such a thing as too much folate. Dr. Nicole Avena, a nutrition expert and author, warns that excessive folate intake could have harmful effects on certain individuals. Dr. Li agrees, stating that while the risks of overconsumption need further research, there are potential concerns to be aware of.

It's always a good idea to consult your primary care provider before introducing any new supplements or making significant changes to your diet. Schedule an appointment with your trusted doctor to discuss your interest in increasing your folate intake. They can guide you in doing so in a safe and effective manner.