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 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,

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

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

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

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.

5. Asparagus

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

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

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

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

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

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.