The dietary reference intake for folate, or folic acid, is 400 micrograms (mcg) per day. Many people fall short of this goal.
Anemia may result from folate deficiency. For women, folate needs increase during pregnancy, and there is concern that, later in life, the incidence of cervical cancer may increase with folate deficiency. Excessive alcohol consumption increases a person's risk for folate deficiency.
Food Sources Rich in Folate
Amount of Folate
1075 mcg (shimmered)
Nuts and Seeds***
up to 450 mcg
* Chicken livers are high in dietary cholesterol.
** Wheat germ is high in calories in large amounts.
*** Nuts and seeds are high in dietary fats and calories.
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
Anemia and Pregnancy
During the last half of pregnancy, your body makes more red blood cells which can cause Anemia. Learn more about causes and prevention here.
Calcium Content of Foods
Check out this list of calcium rich foods. You will find a breakdown of calcium content in various vegetables, fruits, nuts, legumes, grains, fish and more.
Coping With Common Discomforts of Pregnancy
Pregnancy produces many physical changes. Aside from weight and body shape, other alterations in your body chemistry and function take place. Learn more.
Diabetes in Pregnancy
Gestational diabetes refers to diabetes that is diagnosed during pregnancy. Gestational diabetes occurs in about 7 percent of all pregnancies. Learn more.
Eating Right Before and During Pregnancy
It is important to get the nutrients you need both before getting pregnant and during your pregnancy. Find more nutrition information including macros here.
Exercise During Pregnancy
Most women can, and should, engage in moderate exercise during pregnancy. Exercise can help you stay in shape and prepare your body for labor and delivery
Gestational Diabetes: Counting Carbs
Counting your carbohydrate intake due to gestational diabetes? Use these menus, each of which contains 30 grams of carbohydrates, to simplify your dieting.
Getting Enough Calcium
Calcium is important for the maintenance of healthy bones and teeth. Calcium needs are highest during times of growth and after menopause in women. Learn more.
Nutrition Tips for Breastfeeding Mothers
The nutrition requirements for breastfeeding are similar to pregnancy. However, a breastfeeding woman needs 200 more calories per day. Learn more.
Nutrition Counseling Clinic at the Family Medicine Center at Lakeshore
1569 Sloat Blvd., Suite 333
San Francisco, CA 94132
Nutrition Counseling Clinic at Parnassus
400 Parnassus Avenue,, Second Floor
San Francisco, CA 94143