Best Folic Acid Foods for Pregnancy

Folic acid is one of the most important nutrients women need during pregnancy.  It is crucial for helping to reduce the occurrence of various forms of birth defects, and also aids the mother's body in producing the extra blood cells required during pregnancy.  The daily recommended requirement of folic acid for pregnant women is 400 mcg (micrograms). Although prenatal vitamin supplements contain substantial amounts of the nutrient, it is usually recommended to try to obtain vitamins, minerals, and other nutrients through foods in a healthy, balanced diet.  We've compiled a list of 12 of the most healthy and best folic acid foods for pregnancy.  Of course, you should always check with your doctor to make sure that these foods are okay for you and do not interfere with any health conditions you may have.

Lentils

Lentils, and legumes in general, are among the most healthy foods you can eat, whether pregnant or not. They are among the most folate-dense foods you can eat.  They also contain significant amounts of protein and fiber, and they are low in fat.  Many people use lentils as a healthier substitute for meats.  A half-cup of cooked lentils contains around 180 mcg of folic acid, or nearly half of the daily requirement.

Beans

Like lentils, beans are legumes, and thus are extremely nutritious foods to eat anytime.  They contain a wide variety of vitamins and minerals, are high in protein, and contain large amounts of insoluble fiber.  Some bean varieties that are high in folate levels include black beans, navy beans, pinto beans, Lima beans, and kidney beans.  Just one-half of a cup of cooked beans contains anywhere between 110 and 150 mcg of folic acid, or around one-third of the daily requirement.

Fortified or Enriched Cereals

Fortified cereals are the food source which can contain the highest levels of folic acid.  A typical fortified cereal usually contains anywhere between 100 to 400 mcg of folate, or somewhere between 25 to 100 percent of your daily requirement.  Of course, you should try to choose cereals made from whole grains that contain a good amount of fiber.  Also, try to avoid cereals that contain high amounts of sugar.

Enriched Pasta

Enriched pastas are another way to get large amounts of folic acid in one meal.  Again, you should try to choose pastas made from whole grains that contain fiber.  Pasta dishes are a great way to get plenty of complex carbohydrates for energy during pregnancy.  Most enriched pastas contain around 100 mcg of folate per one cup of cooked pasta, or around a quarter of your daily requirement.

Asparagus

Asparagus is one of the best folic acid foods for pregnancy, as it is among the foods with the highest content of folate.  Five spears of asparagus contains about 100 mcg of folic acid, or about one-fourth of the recommended daily intake. Be sure not to overcook the vegetable as heating it for too long can result in the loss of folic acid and other nutrients.  Asparagus also contains fiber to aid in digestion.

Spinach

Spinach is another excellent vegetable source of folic acid, in addition to being one of the most overall nutrient-rich vegetables you can eat. Generally speaking, dark, green, leafy vegetables are among the most nutritious foods you can eat. They also contain a large amount of iron, which is essential during pregnancy.  One-half cup of cooked spinach contains about 100 mcg of folate, or about 25% of your daily requirement.

Cauliflower

Cauliflower is another vegetable that contains a good amount of folate. In addition, it is an extremely fiber-rich food which can aid in digestion and the relief of constipation. One cup of cooked cauliflower contains around 70 mcg of folic acid, which is almost 18% of the daily recommended amount.

Broccoli

Broccoli is a cruciferous vegetable that, in addition to being a good source of folate, contains numerous vitamins and minerals, and is an excellent source of anti-oxidants, which help to prevent disease and promote healing.  It also is an excellent vegetable-source for iron, which benefits many women during pregnancy, as the risk of anemia is higher while pregnant.  As with all vegetables, overcooking can result in losing important nutrients.  Steaming broccoli is one of the best, most healthy options for cooking the vegetable.  One-half cup of cooked broccoli has around 50 mcg of folic acid, or one-eighth of the daily recommended amount.

Avocados

Avocados contain more folic acid by weight than any other fruit.  Additionally, they are one of the best sources of high-energy, healthy fats (omega-3's and monounsaturated fats) you can find.  They are considered among the healthiest foods you eat.  Consuming a half-cup serving of avocado will provide you with around 45 mcg of folate, or about 12% of the daily recommended intake.

Oranges and Other Citrus Fruits

Oranges, along with other citrus fruits, are excellent sources of not only vitamins C and A, calcium, and fiber, but also of folic acid. These refreshing fruits are extremely nutritious for pregnant women. The anti-oxidants in citrus fruits helps to reduce the risk of heart disease and various forms of cancer and their fiber content can help eliminate constipation which often occurs during pregnancy. However, if you suffer from any digestive issues during pregnancy, you should limit your intake of acidic citrus fruits. Try to always eat fresh oranges or juices.  Avoid juices that contain extra sugar or other sweeteners.  One orange contains about 40 mcg of folic acid, or about 10% of the daily recommended requirement.

Eggs

Eggs are very nutrient-dense and are an excellent dietary source for vitamins for pregnant women.  In addition to folate, eggs contain a variety of vitamins, including vitamins A and D. They also contain a good amount of iron.  One egg contains approximately 25 mcg of folic acid, or about 6% of your daily recommended intake.

Milk

Milk is an excellent, healthy source of folate. Milk also contains an abundance of protein and calcium - two nutrients that are also crucial during pregnancy. Drinking milk is an easy and convenient way to obtain a number of important vitamins and minerals.  One cup of milk (8 oz.) has about 10-15 mcg of folic acid, or about 3% of the daily requirement.

Other Healthy Foods High in Folate

In addition to the foods we've listed above, there are a number of other healthy foods that are good sources of folic acid.  Here are some additional best folic acid foods for pregnancy:

Tomatoes
Berries
Seeds and Nuts
Brussels Sprouts
Beats
Corn
Yogurt

Potassium Rich Foods

It is vital to make sure that everyone consumes a diet which provides sufficient amounts of potassium. Potassium is an important mineral which is required to maintain the proper pH balance of our bodily fluids. It is also integral for regulating blood pressure, maintaining bone mass, proper nervous system functioning, good muscle function, as well as for healthy and proper functioning of the heart, kidneys, and adrenal glands.

A potassium deficiency can eventually result in a condition called hypokalemia. Symptoms of hypokalemia include raised blood pressure, heart irregularities, hypertension, muscular fatigue and weakness, cramping, and constipation or other digestive problems.

The best way to get potassium is through eating a balanced diet containing potassium-rich foods.  Following is a list of food containing significant amounts of potassium:

Apricots
Bananas
Beets
Brussel sprouts
Cantaloupe
Honedew Melons
Lima Beans
Milk
Nectarines
Oranges
Pears
Peanuts
Potatoes
Prunes
Raisins
Spinach
Tomatoes
Winter Squash
Yogurt

For more information regarding the health benefits of potassium, visit MedlinePlus.

Avoiding Vitamin D Deficiency

Vitamin D is a crucial nutrient for aiding in the maintenance of strong, healthy bones due, in part, to its function of helping the body to better absorb calcium. Vitamin D has also been proven to be particularly important for women who are pregnant, with sufficient intake levels of the vitamin being associated with a reduction in the number of underweight infants and premature births.

Vitamin D is a fat-soluble vitamin, meaning that the body can store it long-term. However, it is estimated that more than half of Britain's population is deficient in the vitamin.

The main problem is that people do not obtain most Vitamin D from dietary sources, but rather, the epidermis produces about 90% of it with the help of adequate exposure to sunlight.

In winter months, and in locations which are often overcast, we get less exposure to sunlight and the sun tends not to be less strong.

Getting enough Vitamin D through diet alone is difficult, but essential when exposure to sunlight is limited. Excellent sources of Vitamin D are oily fish (e.g. mackerel, trout, and tuna) liver, mushrooms, and dairy products.

Black and Asian people do not manufacture Vitamin D as readily as Caucasians, as their natural pigmentation blocks out much of the UV light needed.

Physicians recommend 2 or 3 periods of direct exposure to sunlight per week throughout the summer months. This may help the body to make enough Vitamin D to last throughout the winter months.