Folic Acid Foods For Pregnancy

Folate, also known as vitamin B9, is a water-soluble vitamin needed for healthy growth and development. It is known as ‘folate’ when it is found naturally in food and it is called ‘folic acid’ when it is added to food. It is an important nutrient in pregnancy diet for healthy foetal development & to prevent serious health problems. Read on to know more on folic acid foods which you can include in your pregnancy diet.

Daily Requirement of Folic Acid

• Before conception : 400 micrograms (mcg) a day of folate or folic acid

• Throughout pregnancy : 600 to 1,000 micrograms of folate or folic acid a day

Why is folate importantfor pregnancy?

Folate and folic acid are important for pregnancy because they can help prevent birth defects known as neural tube defects, such as spina bifida. Spina bifida is one of the most common birth defects which can happen in the first weeks of pregnancy, when the brain and spinal cord are forming.

Most cases of neural tube defects can be prevented if you have enough folate (or folic acid) before and during the first three months of pregnancy. You can get enough folate by eating folate-rich foods and taking a supplement.

Foods High in Folic Acid

Here’s a list of foods that are high in folic acid or folate:

1. Legumes

Legumes such as peas, beans and lentils are an excellent source of folate and many other nutrients. One cup (198 grams) of cooked lentils contains 90% of the DV, while one cup (177 grams) of cooked kidney beans contains about 33% of the DV.

2. Eggs

Eggs are a great way to boost your intake of several essential nutrients, including folate. One large egg packs 22 mcg of folate, or approximately 6% of the DV

3. Leafy green vegetables

Green Leafy Vegetables such as spinach, arugula, and kale are a good source of folate along with other vitamins and minerals that are important during pregnancy. One cup or 30 grams of raw spinach provide about 58.2 mcg of folate.

4. Asparagus

Asparagus is high in fiber and contains a good amount of folate. In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV. Asparagus also has antioxidant, anti-inflammatory and antibacterial properties. Its high fibre content can support your digestive health during pregnancy.

5. Beetroot

Beetroot is a superfood to include in your pregnancy diet. They are high in nitrates and folate. One cup, or about 140 grams of raw beetroot, contains about 150 mcg of folate.

6. Citrus fruits

Citrus Fruits like oranges, lemons, limes and grapefruit are rich in folate. One large orange can provide 55 mcg of folate, or about 14% of the DV .

7. Broccoli

Broccoli is good source of folate, especially when cooked. One cup (91 grams) of raw broccoli provides 14% of the DV, while one-half cup (78 grams) of cooked broccoli can supply 21% of your daily needs.

In addition to these, other foods that can help boost folic acid levels in your body are nuts and seeds, such as walnuts, flax seeds, sunflower seeds and peanuts.