10 Folic Acid Rich Food For A Healthy Pregnancy

10 Folic Acid Rich Food For A Healthy Pregnancy

Folic acid or folate is a synthetic form of Vitamin B that aids in conceiving and maintain a smooth pregnancy. Women who are planning a baby or are already pregnant are generally recommended 400 mcg of folate. This goes up to 600 mcgs from the fourth month of pregnancy and comes down to 500 mcgs during breastfeeding. This helps in providing safeguards against birth defects like the development of brain, limbs and spinal cord. It stimulates the production of RBC which is essential for the development of neural tube of the baby which takes the form of spinal cord and brain. Beside folic acid supplement, any women of child bearing age or those who are pregnant can eat food that are rich in folic acid, to ensure a healthy pregnancy.

1. Fortified Cereals

Fortified cereals are one of the best sources of folic acid. A serving bowl of cereal for one indivudual contains 100 mcgs to 400 mcgs of folate.[1] For exact intake quantity you will need to go through the nutrition facts chart for the brand. There are many ways to consume it. You can have it as breakfast along with milk, mix it with yogurt, add it to your shakes or munch it like snack. You can also make cereal cookies or bars without tampering with its nutrition values.

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2. Beans, Lentils And Peas

All these are rich sources of folic acids and almost all variants of these legumes contain it in good percentage. Lima peas, kidney beans, chick peas, french beans, black eyed peas, various types of lentils or dal, should be included in the daily diet during pregnancy or prior to that.[2] Most of the varieties of beans, lentils and peas are easily available, easy to prepare and also affordable. One cup of lentils contain about 360 mcgs of folic acids which counts for 90 percent of the daily needs. They are also rich in other vital nutrients mainly protein.

Beans, Lentils And Peas

3. Avocados

Avocados is enriched with folic acids. Eating one avocado daily can fulfill about 40 percent of your folic acid intake for the day. Apart from meeting the folic acid needs of a would-be mother, it also provided some other vital nutrients required by a pregnant woman like antioxidants, Vitamin C and potassium and some good fats.[3]


4. Beetroot

Beetroot is a highly nutritious food. It is a rich source of folic acids, iron, calcium, other
vitamins, potassium, magnesium and dietary fiber. It’s not only the vegetables that are nutritious, but the greens are also super-rich in nutrition.[4] Their nutrition facts and ways of cooking are similar to spinach.


5. Asparagus

Asparagus is known for its medicinal properties and nutrition facts. They are low in calories and are a very rich source of folic acids, copper, iron, calcium and potassium.[5] Consumption of 4 stalks of asparagus means intake of about 90 mcgs of folic acids. Asparagus is perhaps the best vegetable in terms of nutrition.


6. Nuts And Seeds

Nuts and seeds are a rich source of folic acids, copper, zinc, protein and magnesium required by the body to sustain a healthy pregnancy. Nuts and seeds like pumpkins, sesame, almonds, sunflower, flax seeds, peanuts are very rich in folic acids.[6] They also contain some other nutrition needed by the body during pregnancy like Vitamins, Omega 3, copper, zinc, magnesium and protein. Among these, peanuts are the most affordable and easily available. They are very rich in folic acids. Half cup of peanuts contain about 105 mcgs of folic acid.

Nuts And Seeds

7. Leafy Greens

Dark leafy greens are the greatest source of folic acids. Leafy greens like spinach, mustard greens, kale, turnip greens, lettuce and collard greens ranks among the highest. They are also easily available and versatile to cook. If you want to fulfill a generous amount of daily folic acid needs before and during pregnancy, include a variety of leafy greens in your diet.[7] They can also provide almost all other sorts of nutrition required by the body like iron, calcium, protein, vitamins, potassium, magnesium, dietary fiber and more. One cup serving of spinach contains more than 260 mcgs of folic acids.

Leafy Greens

8. Broccoli

Broccoli is rich in folic acids, vitamins and other essential nutrients. It is an amazing detoxifying food and its calories content are surprisingly low.[8] They are versatile and can be added to any type of food like salads, soups, stews, pasta or can be eaten just as a side dish. It is also a great snack which you can pack for your office. A half-cup of broccoli serving contains more than 50 mcgs of folic acids.


9. Corn

Corn is not only a great snacking option. A single cup of cooked corn can fulfill 20 percent of your daily folic acid needs. The serving contains approximately 75 mcg of folic acids.[9] However, it is best to go for some fresh and organic corns, rather than canned, processed or precooked products.


10. Citrus Fruits

Citrus fruits are the best source of folic acids. They are also rich in other essential nutrients like vitamin C and iron. Among the citrus fruits like grapefruit, orange, raspberries and strawberries, orange is the highest source. One orange contains about 30 mcgs of folic acids. If you squeeze in 4 to 5 oranges to prepare a glass of juice, 1/3rd of your daily folic acid intake is complete. They also detoxify your system and improve digestion.[10]

Citrus Fruits

11. Eggs

Eggs are enriched with folic acids, iron, protein and some other essential nutrients essential for the growth and development of the fetus. It is tasty, easy to prepare and available every where. One egg contains about 25 mcgs of folate. It is also a great snacking option during pregnancy. Include a couple of eggs in your breakfast or eat them just any time in order to stay satiated and well nourished.[11]


12. Carrots

Carrots are enriched with folic acids, vitamins, antioxidants, dietary fiber and more. They can be eaten raw in salads and sides or in cooked form. They are found in almost every kitchen throughout the year. So, probably it is already a part of your diet and amounting to 5 percent of your daily folic acid needs.[12]


13. Soya Beans

Soya beans are rich in minerals, protein and folic acids.[13] They are affordable and versatile to cook. Eating half cups of soya beans daily can help in fulfilling 44 percent of daily folic acids required by the body before and during pregnancy.

Soya Beans

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