Where to get folic acid naturally during pregnancy
Folic acid is the B forms of vitamin that are needed during pregnancy and help prevent
certain birth defects.
Folic acid is found naturally
in foods such as vegetables, fruits, and grains, while folic acid is a
synthetic form of folate found in supplements and fortified foods. It is best
to get nutrients like folic acid from unfortified foods.
The recommended daily intake
of folate for pregnant women is 400 to 800 micrograms per day (0.4-0.8
milligrams), and the recommended upper limit is no more than 1,000 micrograms
(1.0 milligrams) of folic acid per day.
This leaves many pregnant
women wondering where they can get folic acid or folic acid naturally.
Natural foods containing folic acid
The following is a list of
some foods that contain folic acid or folic acid:
- Vegetables
- Edamame
- Okra
- Spinach
- Artichoke
- Turnip greens
- Broccoli
- Asparagus
- Brussel sprouts
- Romaine or mesclun lettuce
- Escarole or endive
- Beets
- Potato with skin
- Avocado
- Papaya
- Orange juice
- Legumes
- Beans (cranberry, roman, mung, adzuki, pinto, navy, black, white, kidney, great northern)
- Lentils
- Peas (black-eyed, chickpeas, pigeon)
- Sunflower seeds
- Peanuts
- Liver