Best Folic Acid Foods For Pregnancy

Why Folic Acid is Important for Pregnancy?

Folic acid is a form of vitamin B9, and a critical nutrient for pregnant women, as it helps to prevent birth defects in the neural tube of the developing baby. It is recommended that pregnant women get a daily intake of 400 micrograms of folic acid each day, and consuming a variety of folic acid-rich foods is a great way to meet your daily requirement. Here are some of the best folic acid foods to include in your diet when pregnant.

Green Leafy Vegetables

Leafy green vegetables, such as spinach, kale, collard greens, and turnip greens, are high in folic acid. One cup of cooked greens can provide up to 263 micrograms of folic acid, so adding a cup of greens to your daily diet can help you meet your folic acid needs. To get the most folic acid out of your greens, choose fresh or frozen over canned, as canning can reduce the amount of folic acid in the food.

Fruits

Fruits such as oranges, grapefruits, and cantaloupes are good sources of folic acid. Eating a small orange each day can provide you with 37 micrograms of folic acid, while a cup of chopped cantaloupe can provide you with 46 micrograms. Adding a cup of fresh fruit each day is a great way to get more folic acid into your diet.

Beans

Beans are another great source of folic acid. White beans, black beans, pinto beans, and kidney beans are all high in folic acid. One cup of cooked beans can provide up to 256 micrograms of folic acid, and adding a cup of beans to your diet each day can be a great way to get more folic acid.

Nuts and Seeds

Nuts and seeds are also great sources of folic acid. Sunflower seeds, peanuts, almonds, and walnuts are all high in folic acid, and adding a handful of nuts or seeds to your diet each day can help you meet your daily folic acid needs. One ounce of sunflower seeds can provide up to 67 micrograms of folic acid.

Grains

Grains such as wheat, oats, and bulgur are also high in folic acid. One cup of cooked oats can provide up to 83 micrograms of folic acid, while one cup of cooked bulgur can provide up to 107 micrograms of folic acid. Adding a variety of grains to your diet is a great way to get more folic acid into your diet.

Conclusion

Eating a variety of folic acid-rich foods can help you to meet your daily requirement of 400 micrograms of folic acid each day. Green leafy vegetables, fruits, beans, nuts and seeds, and grains are all great sources of folic acid. Adding a cup of leafy greens, a cup of cooked beans, a cup of cooked grains, a handful of nuts and seeds, and a small orange each day can help you to meet your daily folic acid needs.