10 Amazing Folic Acid-Rich Foods For Pregnant Women

Pregnancy represents a period of significant transformation and meticulous preparation, particularly concerning diet. Among the various vital nutrients, folic acid is fundamental for prenatal well-being. A critical B vitamin, folic acid, is essential during pregnancy for promoting the healthy development of the unborn child's brain and spinal cord. 

For ease and variety, this vitamin is abundant in leafy greens, citrus fruits, legumes, nuts, and fortified cereals. Including these foods in a balanced diet benefits the mother's general health in addition to ensuring healthy fetal growth. Selecting foods high in folic acid is an easy yet effective way to have a healthier pregnancy. To assist pregnant women in adding folic acid to their diet, this blog explains the significance of folic acid and emphasises some of the top foods rich in folic acid to consider in a prenatal nutrition strategy. 

Table Of Contents

1. Why Is Folic Acid Important For Pregnant Women?

2. What Foods Are High In Folic Acid During Pregnancy?

3. Does Milk Have Folic Acid?

4. What Is The Best Food For 2 Months Pregnant Women?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

Why Is Folic Acid Important For Pregnant Women?

Numerous physiological functions, such as DNA synthesis, red blood cell production, and tissue growth, depend on folic acid. Its function is considerably more crucial during pregnancy since it supports the growth of the neural tube, eliminating the chance of neural tube defects (NTDs), which eventually give rise to the brain and spinal cord. 

Consuming enough folic acid lowers the chance of developing diseases like anencephaly and spina bifida. Here is how folic acid helps in pregnancy: 
 

• Prevents Neural Tube Defects: Folic acid ensures that the baby's brain and spinal cord develop normally by lowering the chance of neural tube defects such as spina bifida and anencephaly.
   
• Supports DNA Synthesis And Cell Growth: Essential for rapid cell division and tissue growth, folic acid helps the baby’s organs and tissues form correctly during early development.
   
• Promotes Healthy Placenta Development: Folic acid plays an important role in the formation of a healthy placenta, which is crucial for delivering nutrients and oxygen to the growing baby.
   
• Reduces Risk Of Pregnancy Complications: A reduced risk of problems such as preeclampsia and premature birth is associated with adequate folic acid intake.
   
• Supports Maternal Health: By aiding in red blood cell production, folic acid helps prevent anaemia in pregnant women, ensuring they maintain optimal energy levels and overall health.

Also Read: 11 Health Benefits Of Folic Acid And DHA During Pregnancy With RDA Guidelines!

What Foods Are High In Folic Acid During Pregnancy?

Here is a list of folic acid-rich foods for pregnant women:

1. Leafy Green Vegetables

Leafy greens are among the richest natural sources of folate. Some excellent options include:
 

• Spinach: One cup of cooked spinach contains about 263 micrograms of folate, nearly half the daily requirement.
• Kale: This nutrient-dense superfood provides about 90 micrograms per cup when cooked.
• Collard Greens: A cup of cooked collards offers approximately 177 micrograms of folate.

These vegetables can be steamed, sautéed, or added to soups and smoothies for a delicious nutrient boost.

2. Citrus Fruits

Citrus fruits are a strong source of folate and high in vitamin C. Examples include:
 

• Oranges: A medium orange contains about 55 micrograms of folate.
• Grapefruit: Half a grapefruit offers approximately 30 micrograms.
• Lemons And Limes: These can be used as a flavour enhancer while providing small amounts of folate.
   

3. Legumes

Legumes are powerhouses of nutrients, including folate. You can use legumes as a base for dips like hummus or in salads, soups, and stews.
 

Popular options include:

• Lentils: A cup of cooked lentils has an impressive 358 micrograms of folate.
• Chickpeas: One cup of cooked chickpeas provides around 282 micrograms.
• Black Beans: These offer about 256 micrograms per cooked cup.
   

4. Fortified Cereals And Grains

Folic acid can be easily and consistently obtained from a variety of breakfast cereals and grains that have been fortified with the nutrient. Make sure the product has at least 100% of the recommended daily intake of folic acid by always reading the label.

Some common fortified options include:

• Breakfast cereals
• White rice
• Pasta
• Bread
   

5. Eggs

Eggs are a versatile and nutrient-dense food, providing about 22 micrograms of folate per large egg. Eating eggs on a regular basis is a great method to increase your consumption of folic acid while also getting other important nutrients like protein and choline.

6. Avocado

There are many health benefits of avocados for pregnancy! It is a nutrient-dense fruit that offers about 90 micrograms of folate per cup. It’s also rich in healthy fats, which support fetal brain development. Use avocado in salads, smoothies, or as a spread on whole-grain toast.

7. Beets

Beets are a fantastic source of folate; one cup of cooked beets contains approximately 136 micrograms. They also contain antioxidants and nitrates, which promote healthy blood flow. Beets can be roasted, added to salads, or blended into smoothies.

8. Brussels Sprouts

Brussels sprouts are part of the cruciferous vegetable family and provide about 78 micrograms of folate per cooked cup. They are also high in antioxidants, vitamins, and fibre.

9. Asparagus

Asparagus is a top source of folate, offering about 134 micrograms per cup when cooked. It’s also low in calories and packed with vitamins A, C, and K. Roast or steam asparagus for a simple and delicious side dish.

10. Sunflower Seeds

A quarter cup of sunflower seeds offers approximately 82 micrograms of folate. These seeds are also rich in vitamin E and healthy fats. Enjoy ToneOp Care’s Sunflower Seeds as a snack, in salads, or as a topping for yoghurt and oatmeal.

Also Read: Calcium During Pregnancy: Importance, Supplements, Food Sources And Deficiency Consequences 

Does Milk Have Folic Acid?

Milk contains small amounts of naturally occurring folate but is not a significant source. A cup of whole milk provides about 12 micrograms of folate, which is only a fraction of the daily requirement for pregnant women. But milk is also a good source of protein, calcium, and vitamin D—all of which are vital during pregnancy.

If you're looking to increase your folic acid intake, focus on foods like leafy greens, legumes, and fortified cereals. Combining milk with folate-rich foods can help create a balanced diet that supports both the mother's and baby’s health.

Also Read: Turmeric Milk In Pregnancy: Benefits, Safety, And Recipe!

What Is The Best Food For 2 Months Pregnant Women?

At two months pregnant, the baby’s neural tube is forming, making folic acid crucial. The best foods include:
 

• Leafy Greens: Spinach and kale are rich in folate.
• Fortified Cereals: Many are fortified with folic acid.
• Eggs: Provide folate and protein.
• Legumes: Lentils and chickpeas are some of the great sources of folate.
• Citrus Fruits: Oranges and grapefruits add vitamin C and folate.

Folic acid requirement during each month of pregnancy:

Dietitian's Recommendation

As a dietitian, I suggest prioritising both natural and fortified sources of folic acid to promote a healthy pregnancy. Include leafy vegetables like spinach and kale, legumes such as lentils and chickpeas, and citrus fruits for natural folate. Combine these with enriched cereals, breads, and pasta for an extra enhancement. Remember to include eggs and avocados for diversity.

                                                                       Dt. Akshata Gandevikar

The Final Say

Folic acid is an essential nutrient for expectant mothers, significantly contributing to developing the baby's spine and brain. Including a range of foods rich in folic acid in your diet promotes a healthy pregnancy and offers various other health advantages. 

Numerous tasty and healthy choices are available, from leafy vegetables and citrus fruits to beans and enriched grains. Maintaining a balanced diet and proper supplementation can foster your baby's growth and ensure a healthy pregnancy. 

FAQs

1. How much folic acid do pregnant women need daily?

Pregnant women need 600 micrograms of folic acid daily. Starting supplementation before conception is recommended to ensure adequate levels during early pregnancy when the neural tube forms.

2. What happens if I don’t get enough folic acid?

Insufficient folic acid intake can increase the risk of neural tube defects like spina bifida and anencephaly, as well as other complications such as anaemia and preterm birth.

3. Does cooking affect folic acid content in foods?

Yes, overcooking can destroy folate in foods. To retain nutrients, opt for steaming, microwaving, or eating raw when appropriate.

4. Are there any side effects of too much folic acid?

Excessive folic acid from supplements may mask vitamin B12 deficiency and cause minor side effects like nausea.

References

• https://yourivfjourney.com/folic-acid-top-20-foods-to-eat-during-pregnancy/
• https://www.unitypoint.org/news-and-articles/18-foods-filled-with-folate-every-woman-should-know
• https://www.goodrx.com/well-being/diet-nutrition/foods-high-in-folate
• https://www.hdfcergo.com/health-insurance/wellness-corner/high-folic-acid-food-for-pregancy
• https://www.babycenter.com/pregnancy/diet-and-fitness/folic-acid-why-you-need-it-before-and-during-pregnancy_476
• https://www.personalabs.com/blog/10-natural-food-sources-of-folate-folic-acid-for-pregnant-women/?srsltid=AfmBOor5iS9N60Mcme3-4eGIye3wDgwPkYx5RSyuHd0d-mx5IHfKXZ74
• https://health.clevelandclinic.org/benefits-of-folate

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