Folic acid is a type of vitamin B that is also sometimes called folate. Folate helps support normal nerve function and the production of red blood cells. According to the March of Dimes, women who are pregnant or are trying to conceive should include folate in their diets to ensure the development of a healthy baby. Women who do not consume enough folic acid are at risk for carrying a baby with neural tube defects, or abnormalities in the formation of the spine and brain. A large selection of foods are natural sources of folate, but supplements can also boost intake when needed.
Beef Liver;
According to The World's Healthiest Foods, a service of the George Mateljan Foundation, folate is generally not naturally ocurring in meat products. The one exception to this rule is calf's liver. A 4-oz. serving of liver contains more than 860 micrograms (mcg) of folic acid. Recommended daily allowances of folic acid for pregnant women vary according to the source; the American Pregnancy Association suggests a daily intake of 600 mcg, while the March of Dimes reports that multivitamins containing 400 mcg of folate are adequate. Even taking this variation into consideration, women who can stomach calf's liver consume much more than the RDA with just one serving.
Beans;
Beans of all kinds can provide with plenty of folic acid to support baby's development. According to The World's Healthiest Foods, beans including kidney, garbanzo, pinto, black, navy and lima, as well as cooked lentils are all "very good' sources of folic acid to support a healthy pregnancy. Beans of this type contain between 156 and 357 mcg per cup. Green beans also contain folate, but in much smaller amounts, with only about 40 mcg per serving. Women who eat beans and lentils for their folic acid content may choose to pre-rinse canned beans before eating to remove excess sodium, in an effort to control water retention.
Fruits;
A variety of fruits are high in folate. The American Pregnancy Association recommends oranges as a good source of the nutrient, especially orange juice from concentrate. Per piece, an average orange contains approximately 40 mcg of folate. Papaya is another excellent source of folic acid for the fruit-loving mom, weighing in at 115 mcg per whole fruit. Other fruit sources of this B vitamin include strawberries (25 mcg per cup), raspberries (31 mcg per cup) and cantaloupe (27 mcg per cup).
Vegetables;
A wide range of vegetables are high in folic acid and can help a pregnant woman get her daily allowances. Green peas, spinach and other greens, mushrooms, asparagus, eggplant, corn, carrots, as well as cruciferous vegetables such as cauliflower and broccoli contain folic acid. Asparagus and spinach are at the higher end of the scale, with each cupful providing 262 mcg. Eggplant and carrots fall short of being excellent sources of the nutrient, each one offering less than 20 mcg per serving