People generally get enough folate from foods such as seafood, liver, eggs, green leafy vegetables and fruits such as spinach,  lettuce, asparagus, basil, avocados, mangos and strawberries. including brown rice Riceberry, nuts and various grains 

It is important to eat enough folate-rich foods to meet your body’s intake. Because deficiency can cause anemia,  fatigue, mouth ulcers and sore tongue. The amount of folate you should receive per day will vary according to age and health factors as follows:UFABET 

• Infants 60–85 mcg/day 
• Children 1–8 years: 120–180 mcg/day. 
• Adolescents 9–18 years, both males and females: 240–300 mcg/day. 
• Adults 19 years and older, both men and women: 300 mcg per day.
• Pregnant women and lactating women Folate intake should be increased by 250 and 150 micrograms per day as you age.

However, some groups of people are more at risk of deficiency than the general population, including people with congenital diseases such as thalassemia. Chronic kidney failure Disorders of the small intestine where cannot be absorbed. Malnutrition, schizophrenia, people receiving antibiotics or chemotherapy. People who are chronically addicted to alcohol. Those who are pregnant or planning pregnancy and are breastfeeding should consult their doctor about taking additional supplements along with eating foods high in folate.