4 Folic acid rich foods for a smoother pregnancy

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Sep 17, 2015

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Folic acid is an important nutrient for pregnant women. It helps in the child’s development and their health. Here are 4 folic acid rich foods expecting women should take.
  • 1

    Folic acid is essential during pregnancy

    Doctors ask most mommies-to-be to take folic acid supplements because this vitamin of the B complex (a.k.a. vitamin B6) aids the development of a foetus and restriction of birth defects such as spina bifida. It also helps in formation of new cells and is especially important during unplanned pregnancies. If you’re pregnant or planning to be, instead of going the tablet way, you could take your daily dose of folic acid from fertility foods. Just a word of caution: Limit your intake of folic acid to 1000 micrograms because high levels of it may prove deterrent to health.

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  • 2

    Dark leafy greens

    Spinach, soy and Romaine lettuce can be added to your diet for an immediate boost of folic acid. One plate of leafy greens is enough to provide you with the daily requirements of folic acid i.e. 600 micrograms for pregnant women.

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  • 3

    Beans, peas and lentils

    Beans and peas have a very high folic acid ratio. You could add pinto beans, black eyed peas, green peas, kidney beans and lima beans. To suffice the daily requirements of folic acid, take a small bowl of lentils.

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  • 4


    Each cup of avocados offers 90 micrograms of vitamin B9 which makes 22 % of your daily folic acid requirement. Apart from this, avocados will help you load up on vitamin A, dietary fibre and vitamin K.

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  • 5

    Seeds and nuts

    All types of seeds, such as flaxseeds, pumpkin seeds, sunflower seeds and peanuts are rich sources of folic acid. Munch on them in any form–raw, dried or roasted and you are bound to get a healthy dose of nutrients. You could also add dried fruits to this list.

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