29 Super Foods High in Folic Acid for Pregnant Women

Folic acid is known as a B vitamin that is very vital for the body. Folic acid can help to reduce the risk of stroke. For the pregnant women, adding folic acid may contribute to lowering the risk of heart and brain defects in infants. The other studies showed that you can lower the baby risk of the defects like cleft palate, cleft lip by providing enough folic acid to the body during pregnancy. In addition, folic acid is very vital for making your normal red blood cells, as well as producing, repairing, and functioning DNA. That is why it is important to the cell growth of the placenta and the development of the baby.

So how much should you intake? It is recommended to take about 400 micrograms of folic acid per day Especially it is up to 600 mcg of folic acid daily during the pregnancy in order to reduce the risk of the defects.

List Of 29 Healthy Foods High In Folic Acid For Pregnant Women

It is also important to know when you may have extra folic acid. Normally, the women with obesity are recommended to take more than 400 micrograms of folic acid per day before and during pregnancy as these women are able to have a baby with any defect more than the others. Or if your previous baby has a neural tube defect, you will be recommended to take it. In the other cases, you can see its symptoms such as fatigue, no appetite, stomach and intestinal problems, red and painful tongue, poor growth, weight loss, weakness, headaches, heart palpitations, diarrhea, and irritability to know whether you have the folic acid deficiency or not. It is very important because folic acid deficiency may lead to many severe conditions like brain defects during pregnancy, fetal neural tube defects, anemia, confusion, depression, diarrhea, and glossitis.

There are some common causes of folic acid deficiency including oral contraceptives, alcoholism, certain disease conditions, certain types of medication, the increased requirements during pregnancy, poor absorption, and poor eating habits. Normally, the people or the women during pregnancy with folic acid deficiency can add it by taking supplements or eating foods high in folic acid. You can find a great source of folic acid in foods. The pregnant women should ask their doctor before adding to get the best result. And here is the list of the great foods for folic acid for pregnant women at our website, AllRemedies.com.

1. Animal Liver

Animal liver is known to be one of the super foods that are the richest in folic acid that you should add in your diet. Turkey liver is found to contain about 691 mcg of folic acid accounting for 173 % your daily value with about 273 calories. This is really an excellent food for the pregnant women. So do the chicken liver. The lamb and veal livers after cooked contain about from 262 to 300 mcg of folic acid for each 75 grams. The beef and pork livers after cooked are lower with from 122 to 195 mcg of folic acid.

2. Lentils

foods high in folic acid

Lentils are considered as one of the excellent foods high in folic acid for pregnant women. A study found that one cup of lentils may have up to 358 mcg of folic acid, approximately about 90% of your daily value, a fantastic figure.

3. Breakfast Cereal

foods high in folic acid

Breakfast cereal can contain from 100 to 400 mcg of folic acid per cup. In order to know well about each cereal, you can check the label. In addition, they are a great source of fiber that necessary during pregnancy. The cereals are fortified with vitamins and minerals will help the pregnant women add the nutrients more effectively. The women during pregnancy are often recommended to include cereals in their diet.

4. Dark Leafy Greens

foods high in folic acid

Dark leafy greens are always a great source of folic acid for your body. For example, spinach contains about 263 mcg of folic acid or 65% daily value per cup; collard greens with 177 mcg of folic acid per cup or 44% daily value; turnip greens with 170 mcg approximately 42% daily value per cup; mustard greens with 103 mcg or 26 daily value per cup; romaine lettuce with 76 mcg approximately 19% daily value per cup. Besides that, they are also very rich in antioxidants, minerals, and vitamins.

Read more: 12 natural home remedies for abortion in early pregnancy 

5. Asparagus

foods high in folic acid

Asparagus is known as one of the nutrient foods high in folic acid that you should add in your diet. According to a study, a cup of boiled asparagus can provide you about 262 mcg of folic acid or about 65% of your daily needs. Besides that, asparagus is also one of the great sources of vital nutrients for your body, especially for the pregnant women. They are manganese, vitamin A, C, K.

6. Beans

foods high in folic acid

Beans like kidney beans, pinto beans, black beans, navy beans, garbanzo beans, and lima beans are also the foods high in folic acid for pregnant women. According to the expert, pinto beans have 294 mcg of folic acid per cup, approximately 74% daily value while garbanzo beans contain 282 mcg of folic acid per cup or 71% daily value. And the other beans including black beans, navy beans, kidney beans, lima beans, and green beans contain in turn 256 mcg of folic acid per cup or 64 % daily value, 254 mcg or 64% daily value, 229 mcg of folic acid per cup or 57% daily value, 156 mcg per cup or 39% daily value, and 42 mcg per cup or 10% daily value.

7. Beets

foods high in folic acid

One of the great sources of foods high in folic acid for pregnant women is beets with about 136 mcg of folic acid approximately 34% of your daily value for 1 cup of boiled beets. It is also known to be rich in antioxidants and minerals. Besides that, it is considered as an effective detox food. So it is very good for the pregnant women.

8. Brussels Sprouts

foods high in folic acid

They may not be a favorite food in your list, but it is very rich in folic acid with about 25% of your daily value per 1 cup of boiled Brussels sprouts. In addition, they are a great source of minerals and vitamins like potassium, manganese, vitamin A, K, C. These nutrients are vital for the development of the fetus.

9. Fortified Bread

foods high in folic acid

Fortified bread is also one of the great foods high in folic acid for the pregnant women. It is said that many types of cereals often offer 100 mcg approximately about 25% of your daily value of folic acid in both cold and hot ones.

10. White Rice

foods high in folic acid

Like breakfast cereal and fortified bread, one cup of white rice after cooked can contain up to 95 mcg of folic acid approximately 24% of your daily value or 170 mcg of dietary folate equivalents. This is also an excellent source of vitamins and minerals like vitamin C, thiamine, riboflavin, iron, calcium. Eating rice is very good for developing and improving your baby’s cognitive function.

11. Broccoli

foods high in folic acid

Broccoli is not only one of the best detox foods but also rich in folic acid, one of the vital compounds for the pregnant women. With a cup of broccoli, you can get about 24% of folic acid that your body needs daily. The best way to get it is to eat organic broccoli lightly steamed or raw. In addition, broccoli is also a great source of the other nutrients like chromium, vitamin K, C, fiber, pantothenic acid, vitamin B6 and so on. It also has a lot of healthy benefits including anti-inflammatory, antioxidant properties, detoxification, cancer prevention, digestive and cardiovascular support.

12. Avocado

One of the favorite foods high in folic acid is avocado. It is found to contain up to 90 mcg of folic acid per cup or 22% your daily value. It is also rich in fatty acids, vitamin K that are good for the pregnant women. You can use it to make a glass of avocado smoothie or add them in your salad to make your salad more delicious. It is known to be rich in calcium and minerals that are necessary for the mother’s health and your baby’s brain development. Eating avocado regularly can help to prevent anemia caused by the deficiency of iron in pregnant women and boost your digestion.

13. Seeds And Nuts

foods high in folic acid

The seeds and nuts like flaxseeds, sunflower seeds, peanuts, and almonds also are the great source of folic acid you should add more in your diet. For example, sunflower seeds contain up or 82 mcg of folic acid approximately 21% daily value per ¼ cup, peanuts with 88 mcg or 22% per ¼ cup, flaxseeds with 54 mcg or 14% daily value per 2 tablespoons, and almonds with 46 mcg or 12% daily value per 1 cup. Most of the nuts including peanut, pistachio, almond, cashew, walnut, chestnut, pinenut, hazelnut, and macadamia are also rich in necessary nutrients for the pregnant women like vitamins, protein, omega 3, and minerals. Among the nuts, the pregnant women should avoid peanuts unless she is allergic to them or follow the doctor’s advice. So do the seeds. The seeds may be good for the women during pregnancy are sesame, sunflower, pumpkin, safflower, and flaxseed. They can be added in your salads, cakes, or even yogurt.

14. Citrus

Among the fruits that contain folic acid, citrus fruit is known to be richest in it. As you know, one orange can contain up to 50 mcg of folic acid. A glass of orange juice may have much more. Along with citrus fruits, you can see other fruits rich in folic acid. They can be strawberries, cantaloupe, banana, grapes, and grapefruit. You can add them in your diet to get enough folic acid daily for your body. In addition to folic acid, they are also very rich in antioxidant, fiber, vitamins, and minerals that vital for the body, especially for the pregnant women.

15. Parsley

Parsley is one of the good herbs for the human body. It is a great source of nutrients that can help to fight against many diseases. Now it is known to be one of the excellent foods high in folic acid for pregnant women. A half cup of parsley can contain about 46 mcg of folic acid or 12 % your daily value.

16. Corn

foods high in folic acid

Corn contains up to 76 mcg of folic acid per one cup of cooked corn, approximately 20% of your daily value. However, you should eat the fresh and organic corn instead of canned one. It is also rich in fiber, thiamin, pantothenic acid, zeaxanthin. Fiber is good for constipation during pregnancy. Thiamin is very helpful for the developing the baby’s memory. Pantothenic acid contributes to developing the physiological functioning of the organs. Zeaxanthin is necessary for preventing the baby from muscular degeneration in the future.

17. Quinoa

foods high in folic acid

Quinoa is not only good for the pregnant women but also for the people with different diets, only with a ¾ cup of quinoa, you can get 78 mcg of folic acid or 19% of your daily needs. Moreover, quinoa is considered as a complete protein as it has all the essential amino acids for the pregnant women. Other nutrients in quinoa like antioxidants, fatty acids, minerals, and vitamins are also useful for enhancing brain and nerve function, protect the cell membranes. It can be added in your salads, soups, or side dishes.

18. Squash

foods high in folic acid

This may not be the common foods in your kitchen, but it is also entered into the list of the foods high in folic acid for pregnant women, especially in the last months of pregnancy. It can help the pregnant women to reduce the thirst, relieve the swollen feet when it is cooked with meat or carp. According to the expert, 1 cup of winter squash can contain about 57 mcg of folic acid approximately 14% daily value. And summer squash is about 36 mcg or 9% daily value per cup.

19. Cauliflower

foods high in folic acid

Cauliflower is not only a great source of vitamin C but also an excellent source of folic acid with about 55 mcg or 14% your daily needs. Cauliflower is also good for your fetus development thanks to its vitamins, minerals, fiber, and niacin. Niacin can support the formation of the digestive system, nerves, and skin of your baby. It can be added in some salad or mixed with some foods on this list.

20. Strawberries

Like other fruits, strawberries are very rich in vitamin, minerals, and omega fatty acids. For the pregnant women, it gets better because it is a great source of fiber and folic acid. One cup of strawberries can contain 35 mcg of folic acid approximately 9% of your daily value. It is often taken as a nutrient juice or smoothie, or by adding in some cakes and pastries, yogurt, ice-cream.

21. Okra

One of the good foods high in folic acid for pregnant women is okra with 37 mcg of folic acid per cup. It is a useful food that provides vitamins and minerals for your body, at the same time, cleanse your digestive tract effectively. It is often recommended for the pregnant women in the 4th and 12th week of pregnancy in order to ensure the development of the neural tube in the fetus as well as the healthy growth of the baby.

22. Tomato Juice

Like okra, tomato juice contains about 36 mcg of folic acid, approximately 9% of your daily needs. You can use it as the last item to finish your daily amount of folic acid. In addition, it can give you up to 40 RDI of vitamin C, 20% RDI of vitamin A. Along with the healthy benefits of folic acid in tomato, the pregnant women drink tomato juice regularly can help to decrease the body weakness as well as increase the energy level. It is also good for growing the baby’s hair and improving their vision.

23. Celery

foods high in folic acid

We all know that celery is very useful for kidney stones, but a few people know that it is also a great food for pregnant women. It is very rich in folic acid. It is estimated that each cup of raw celery can provide you about 34 mcg of folic acid approximately 8% your daily value. Eating celery also helps the pregnant women prevent from common conditions like cough, flu, and hypertension.

24. Egg

foods high in folic acid

An egg can contain up to 25 mcg of folic acid that need for your body. It is also a great source of protein, choline, vitamins, minerals, omega 3 fatty acids. Owing to them, having egg during pregnancy is very good for the fetus. It helps to develop the baby’s brain health and overall growth. However, the women during pregnancy should avoid the half-boiled or raw eggs because they have the risk of salmonella infection. This infection can be the cause of vomiting, diarrhea, dehydration, uterine contractions, or even premature labor. They are recommended to eat cooked or hard-boiled eggs.

25. Bananas

Bananas with about 6% of your daily value of folic acid are also suggested to enter the list of the good foods high in folic acid for the pregnancy women. Besides that, they also have potassium, fiber, and protein. According to some registered dietitians, eating bananas is very helpful for nausea, a symptom that many women experience during the early weeks of pregnancy.

26. Carrot

foods high in folic acid

Carrot is known to be rich in vitamin A, but a few people know that it also contain a noticeable amount of folic acid with 5% per one cup of raw carrots. Besides that, nutrients in carrot also support the growth of the fetus as well as improvement of the skin, muscles of the baby. It can be added in your salads or your main courses or taken as a fresh juice. Especially, adding carrot juice in your diet is very good for reducing the chances of jaundice in the babies in the last few months of pregnancy.

27. Arugula

foods high in folic acid

Arugula is also one of the healthy foods high in folic acid for pregnant women. A cup of arugula contains about 19 mcg of folic acid or 5% of daily value. It is also rich in vitamin A and minerals like zinc, iron, potassium, and calcium that are vital for the development of the baby. It is also good for protecting your body against many types of cancers. It can be added in your salad with folic acid-rich fruits and veggies like avocado and broccoli.

28. Mushrooms

foods high in folic acid

Another opts for animal protein is mushrooms. It is also a good food for the human health. One cup of mushroom can have 18 mcg of folic acid approximately about 5% of the daily value. They are also an essential source of vitamins, minerals, fiber, antioxidants. Mushrooms contain thiamine, pantothenic, and niacin that are necessary for the formation of the healthy body for the baby inside the womb, at the same time strengthening the central nervous system of the unborn baby.

29. Dried Spearmint

Among the good dried herbs like mint, thyme, basil, rosemary that are rich in nutrients, dried spearmint is the best source of folic acid. A tablespoon of dried spearmint can offer about 10 mcg of folic acid, approximately 3% your daily value. You can take it by adding in the water, lemonade, tea or even your fruity salad.

The above include 29 foods high in folic acid for the pregnant women that we want to share with you. All of them are rich in not only folic acid but also many other nutrients necessary for the development of the fetus.  However, you should talk to your doctor or your registered dietitian to know the amount of these foods you should intake. Finally, you can leave your comment to show your opinion or question, we will reply for you soon.

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30 healthy foods high in protein – the best list to choose 

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