- Reference Number: HEY1437-2024
- Departments: Dietetics, Nutrition Support
- Last Updated: 1 February 2024
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Folic acid
Folic acid, known as folate in its natural form, is one of the B-group vitamins. Folate works together with vitamin B12 to form healthy red blood cells. A lack of folate can lead to folate deficiency anaemia.
How much folate do I need?
Adults need 0.2mg (milligrams) of folate a day.
Folate cannot be stored in the body so you need it in your diet every day.
Most people should be able to get the amount they need by eating a varied and balanced diet.
Good sources of folate
Folate is found in small amounts in many foods. Good sources include:
- Liver
- Fortified breakfast cereals
- Dried peas and beans e.g. chickpeas, red kidney beans, black-eye beans, pinto beans, lentils and peanuts
- Dark green leafy vegetables ie broccoli, spinach, brussels sprouts
- Asparagus
- Peas and sweetcorn
- Cos lettuce, boiled beetroot
- Avocados
- Cauliflower, green beans, cabbage, aubergine, fennel, squash
- Sunflower seeds
- Some fruit including oranges and orange juice, strawberries, raspberries
- Peppers, tomatoes, cucumber (with peel), celery
Folate is easily lost from foods, particularly vegetables, when you cook them.
To prevent the loss of folate:
- Don’t soak vegetables for a long period of time before cooking
- Boil vegetables in only a small amount of water
- Use other ways to cook vegetables including steaming, microwaving, grilling or roasting
Should you require further advice, please do not hesitate to contact the Dietetics Department on tel:01482 674490