The best natural sources of folic acid (folate) during pregnancy include a variety of vegetables, fruits, legumes, and fortified foods. Key sources are:
- Dark green leafy vegetables such as spinach, kale, broccoli, Brussels sprouts, and asparagus
- Legumes including lentils, chickpeas, black-eyed peas, kidney beans, and soybeans (tofu)
- Fruits like oranges, avocados, papaya, bananas, kiwi, and berries
- Fortified breakfast cereals and bread products
- Other vegetables such as potatoes, okra, artichokes, and turnip greens
- Eggs and nuts like peanuts and sunflower seeds
Pregnant women are advised to consume these foods alongside a daily folic acid supplement to meet the recommended intake of about 600 micrograms per day, which helps prevent neural tube defects in the fetus. Cooking methods like steaming or microwaving are preferable to preserve folate content as it is water-soluble and can be lost in cooking water.
Therefore, incorporating a rich variety of these natural folate sources in the diet, alongside prenatal vitamins, supports a healthy pregnancy and fetal development.
