Folate
Folate is an important nutrient that plays a role in normal body functions. This guide explains what it does, common food sources, what can affect intake, and how tracking your diet can help you understand your overall nutrient intake.
Recommended intake varies by age, sex, and life stage. Tracking what you actually eat can help you understand your overall dietary intake over time.
What folate does in the body
Folate plays a role in:
- supporting the production of DNA and other genetic material
- playing a role in normal cell division
- contributing to the growth of new cells
- supporting normal red blood cell formation
Folate intake
Intake targets vary across life stages. Age, sex, eating patterns, food variety, and day-to-day routines can all influence how much folate appears in a person’s diet.
Tracking can help you compare your usual eating pattern with foods that commonly provide folate.
Common food sources of folate
Food sources of folate may include:
- dark green leafy vegetables such as spinach
- beans, peas, and lentils
- asparagus and brussels sprouts
- oranges and orange juice
- fortified cereals, breads, pasta, or rice
The amount can vary depending on the food, serving size, preparation method, and brand.
What can affect folate intake
A person’s intake may vary due to factors such as:
- food preferences and usual food choices
- restricted diets or low intake of vegetables and legumes
- appetite changes or small meal sizes
- digestive tolerance and limited food variety
- lifestyle habits and meal routines
Why folate intake may be lower in some people
Some people may find it harder to get enough folate from food alone because of:
- low intake of leafy greens, legumes, or fortified grain foods
- limited meal variety over time
- poor tolerance of some common folate food sources
- changing appetite or eating patterns
Dietary intake can vary a lot from one person to another. This page is about food intake and tracking, not diagnosis or treatment.
Tracking folate intake
Tracking your food intake can help you see whether your diet includes regular folate sources such as leafy greens, legumes, fruit, and fortified grain foods.
- see whether your diet includes foods that provide folate
- spot patterns over time
- identify possible gaps in overall dietary variety
- prepare clearer information for discussion with a healthcare professional
How NutriSignals helps
NutriSignals helps you review folate intake from the foods you record. It is designed to help you better understand your diet, identify possible nutrient gaps, and generate clear nutrition reports you can share with your healthcare professional.
When to speak with a healthcare professional
If you have symptoms, ongoing health concerns, a diagnosed condition, or questions about your diet, seek advice from your doctor, specialist, or dietitian. They can assess your individual situation.
Want a clearer picture of your nutrient intake?
NutriSignals helps you track your diet, review nutrient gaps, and create reports you can take to your healthcare professional.