Folic acid and folate are essential forms of vitamin B that play a vital role during pregnancy, as they help in the prevention of certain birth defects. Folate is naturally found in various foods such as vegetables, fruits, and grains, while folic acid is the synthetic version added to supplements and fortified foods. Ideally, it’s recommended to obtain nutrients, including folate, through unfortified foods. Pregnant women should aim for a daily intake of 400 to 800 micrograms (0.4 to 0.8 milligrams) of folic acid, with a maximum limit of 1000 micrograms (1.0 milligrams) per day. This leads many expecting mothers to seek out natural sources of folic acid.
Natural Foods Rich in Folic Acid
Here’s a list of some foods that are great sources of folate or folic acid:
Vegetables
- Edamame
- Okra
- Spinach
- Artichokes
- Turnip greens
- Broccoli
- Asparagus
- Brussels sprouts
- Romaine or mixed lettuce
- Endive or escarole
- Beets
- Potatoes with skins
Fruits
- Avocado
- Papaya
- Orange juice
Legumes
- Beans (such as Roman, mung, adzuki, pinto, white, black, red, Great Northern)
- Lentils
- Peas (like black-eyed peas, chickpeas, pigeon peas)
- Sunflower seeds
- Peanuts
Meat
- Liver
Fortified Foods
- Enriched pasta
- Enriched bagels
- Enriched bread
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Remember, getting enough folic acid is crucial for a healthy pregnancy. For those with a six-month-old baby, don’t forget to explore engaging activities to bond and connect, which you can find in our blog post here.
In summary, folate and folic acid are vital for pregnant women, and there are many natural sources available. By incorporating a variety of nutrient-rich foods into your diet, you can help support a healthy pregnancy and development for your baby.