Saturday, May 21

List of Foods Rich in Folic Acid

List of Foods Rich in Folic Acid – During pregnancy, you definitely need a lot of food and drinks that are nutritious and nutritious for the health of the fetus. Folic acid is one of the nutrients consumed by pregnant women. Folic acid has a lot for pregnant women, one of which is preventing birth defects in babies. Folic acid or folate is a synthetic form of vitamin B9. Not only for the fetus, folic acid is also beneficial for the health of pregnant women. Folic acid will help the mother’s body produce new cells due to pregnancy and prevent cancer.

Foods Rich in Folic Acid for Pregnant Women

Green vegetable

Green vegetables are a good source of folic acid for pregnant women. Spinach, mustard greens, broccoli, and kale can be healthy food choices for pregnant women. Apart from being a source of folic acid, green vegetables also contain minerals and vitamins that are important for pregnant women.


Legumes such as lentils, almonds, walnuts, peas and others have high folic acid content. Research shows that 1 cup of lentils contains up to 358 micrograms of folic acid. It almost meets 90 percent of the daily needs of pregnant women.

Animal heart

Various types of animal liver such as chicken liver, lamb liver, beef and turkey have high folic acid content. According to the US Department of Agriculture (USDA), turkey liver has the highest folic acid content, reaching 691 micrograms. This makes it one of the superfoods for pregnant women.

Also Read : Recognize Foods that are Bad for Pregnant Women


Aspagarus is a food rich in nutrients, including folic acid. One cup of boiled asparagus will provide 262 micrograms of folic acid for pregnant women. Asparagus is also rich in other nutrients such as vitamins C, A, and K which are very good for pregnant women.


Avocados are a popular food among pregnant women. This is because the nutritional content is not kidding. Pregnant women can get 90 micrograms of folic acid from one cup of avocado.


Grains such as wheat, flax and sunflower can also be a good choice of folic acid intake. Two tablespoons of flaxseeds contain about 54 micrograms of folic acid, while 1/4 cup of sunflower seeds will provide 82 micrograms of folic acid for pregnant women.


This red fruit contains folic acid which is good for pregnant women. One cup of strawberries contains as much as 35 micrograms of folic acid. This can meet 9 percent of the daily requirement of folic acid in pregnant women.