Looking for Food With Folate? 5 Simple Ingredients To Energize Your Diet

On the JJ Barnes Blog, discover 5 simple, nutritionist-approved foods with folate to naturally boost your energy levels, support your immune system, and effortlessly hit your daily wellness goals.

Interest in dietary wellness is skyrocketing, with Google searches for “folate meals” surging by a massive 786% over the past year, alongside a 37% increase for “food with folate.” It is clear that more people than ever are looking to optimize their nutrition through what they put on their plates.

Folate (Vitamin B9) plays a crucial role in our well-being. It supports the normal function of the immune system, aids in maternal tissue growth during pregnancy, and is an essential ally in reducing tiredness and fatigue.

Whether you are trying to conceive, navigating pregnancy, or simply looking to combat daily exhaustion, focusing on your folate intake is a smart move.

The Golden Rules of Folate: Food vs. Supplements

For most adults, health authorities recommend aiming for around 330 µg of folate per day. However, requirements increase significantly during specific life stages, rising to 600 µg daily during pregnancy and 500 µg while breastfeeding.

While a balanced diet is the best way to maintain everyday health, planning a pregnancy requires extra care. The UK Department of Health advises taking a 400 µg folic acid supplement starting at least three months before conception and continuing through the first 12 weeks of pregnancy to properly support maternal tissue growth.

Fortunately, nature makes it easy to hit your daily targets. A single serving of certain everyday foods can provide a massive chunk of your recommended intake.

5 Nutritionist-Approved Foods High in Folate

1. Edamame Beans

• Approximate folate: 311 µg per 100g

These vibrant green beans are a nutritional powerhouse. Not only do they provide a substantial portion of your daily folate needs in a single serving, but they are also packed with protein and dietary fiber.

How to eat them: Edamame beans are incredibly easy to add to your routine. Toss a handful into a fresh salad or a quick stir-fry. Because folate can be sensitive to heat, lighter cooking methods are best for preserving its nutrients. Alternatively, enjoy them steamed on their own with a light dusting of salt for a quick, nutrient-dense snack.

2. Beef Liver

• Approximate folate: 215–290 µg per 100g

If you eat meat, beef liver is one of the most potent animal sources of folate available. As a bonus, it is also highly concentrated with Vitamin B12 and Vitamin A.

How to eat them: While liver has a distinct, strong flavor that can be an acquired taste, it is remarkably easy to disguise in family favorites. Try mincing it finely and mixing it into a deeply flavored bolognese, cottage pie, or chilli con carne.

3. Raw Spinach

• Approximate folate: 194 µg per 100g

Spinach is a versatile, leafy green that deserves a spot in your weekly grocery haul. To get the absolute maximum nutrient absorption, it is best enjoyed completely raw.

How to eat them: Use raw spinach as the base for mixed summer salads, blend a handful into your morning fruit smoothies for a vibrant nutrient boost, or finely chop it and mix it into homemade chicken burger patties.

4. Lentils

• Approximate folate: 180 µg per 100g

Lentils are an affordable, delicious cupboard staple. Just one single cup of cooked lentils can comfortably cover your entire daily folate requirement, while simultaneously boosting your fiber intake.

How to eat them: Lentils are perfect for bulking out comforting dahls, stews, and warming winter soups. If you are short on time, keep canned lentils on hand. They can be quickly drained and tossed into salads, mixed into minced meat dishes, or mashed into satisfying plant-based veggie burgers.

5. Chickpeas

• Approximate folate: 172 µg per 100g

Much like lentils, chickpeas are an incredibly accessible and versatile plant protein. Alongside folate, they are rich in fiber and manganese—an essential trace mineral that supports normal bones and a healthy, energy-yielding metabolism.

How to eat them: Stir them into curries and Mediterranean stews, or blend them up with health-supporting tahini and garlic to make a fresh, homemade hummus. For a satisfying crunch, coat drained chickpeas in your favorite spices and roast them in the oven to create a crispy salad topper or standalone snack.

Other Simple Ways to Diversify Your Diet

Achieving your nutritional goals doesn’t have to be complicated. By eating a diverse, plant-forward diet—and incorporating high-quality, grass-fed beef if you eat meat—you can effortlessly maintain your nutrient levels.

Other fantastic options to add to your shopping basket include:

• Asparagus and beetroot
• Avocados
• Oranges
• Sunflowers seeds and peanuts