Natural sources of folate
Pro Research Analysisby 
Searched over 200M research papers
Natural Sources of Folate: An Overview
Introduction to Folate and Its Importance
Folate, a water-soluble B vitamin, is essential for numerous bodily functions, including DNA synthesis, repair, and methylation, as well as amino acid metabolism. Unlike synthetic folic acid, which is used in supplements and fortified foods, natural folate must be obtained through diet as humans cannot synthesize it 39. Folate deficiency can lead to severe health issues such as neural tube defects, cardiovascular diseases, and certain cancers 78.
Key Natural Sources of Folate
Green Leafy Vegetables and Fruits
Green leafy vegetables are among the richest sources of natural folate. Spinach, asparagus, turnip greens, mustard greens, and Brussels sprouts are particularly high in folate content 78. Fruits such as citrus fruits and avocados also contribute significantly to dietary folate intake .
Legumes and Whole Grains
Legumes, including beans, lentils, and peas, are excellent sources of folate. Specific examples include lima beans, kidney beans, and mung beans 78. Whole grains and wheat germ also provide substantial amounts of folate, making them valuable components of a folate-rich diet .
Dairy and Fermented Products
Fermented dairy products, especially those containing lactic acid bacteria (LAB), can be significant sources of natural folate. Studies have shown that certain strains of LAB, such as Lactobacillus delbrueckii and Streptococcus thermophilus, can produce high levels of folate during fermentation 45. Milk fermented with folate-producing LAB has been demonstrated to alleviate folate deficiency effectively .
Aleurone Flour
Aleurone flour, derived from the aleurone layer of wheat grain, is another potent source of bioavailable folate. Research indicates that aleurone flour can significantly increase plasma folate levels, comparable to synthetic folic acid supplements .
Bioavailability of Natural Folate
The bioavailability of natural folate varies depending on the food source and its form. For instance, folate from spinach and yeast has been found to be less bioavailable compared to synthetic folic acid, with spinach folate being about 30% and yeast folate about 59% as bioavailable as folic acid . This discrepancy highlights the importance of considering both the source and form of folate in dietary planning.
Impact of Food Processing on Folate Content
Processing methods can significantly affect the folate content in foods. For example, steaming vegetables results in minimal folate loss, whereas boiling can lead to substantial reductions due to leaching and oxidation . Understanding these mechanisms is crucial for maximizing folate retention during food preparation.
Conclusion
Natural sources of folate are diverse and include green leafy vegetables, legumes, whole grains, dairy products, and specialized flours like aleurone flour. While natural folate is essential for health, its bioavailability can vary, and food processing methods can impact its retention. Incorporating a variety of these folate-rich foods into the diet can help meet daily folate requirements and support overall health.
Sources and full results
Most relevant research papers on this topic