Folic acid is an essential nutrient when you are trying to conceive and when you are pregnant. It helps prevent neural tube defects such as spina bifida, cleft palate and anencephaly – when a part of the baby’s brain or skull is missing.
It is an easily accessible B vitamin but your doctor will likely recommend you take folic acid supplements; however, you can still complement your synthetic version with a diet rich in the essential vitamin.
Fruits
Fruits are a great way to get much-needed folic acid. Stock your fridge up with oranges, pineapple, melon, strawberries, grapefruit, raspberries and cantaloupe.
Vegetables
Add some of these vegetables into your lunchtime and dinner meals for an easy and effortless way to get the essential B vitamin into your diet: broccoli, asparagus, spinach, Brussels sprouts, okra, cauliflower, carrots, celery, peas, turnip greens, corn and radish.
Nuts and seeds
Not only are nuts and seeds tasty they are also great for supplying your body with the essential vitamin. Munch away on sunflower and pumpkin seeds, peanuts, almonds and flax seeds.
Cereals
Nowadays, most cereals are fortified with folic acid so every morning try to have a bowl of your favourite breakfast cereal to start your day off the right way.
Beans
Beans are not only a pretty versatile ingredient they are also really good for you. Enjoy black beans, kidney beans, soy beans and lentils for dinner at least once a week, more if you like.
Dark leafy greens
Dark leafy greens are one of the best additions to your diet not just when you are pregnant but also in general. Add the following foods to your diet for a folic acid boost: spinach, kale, lettuce and cabbage.
Eggs
Eggs are another great way to increase your folic acid intake. In fact, one large egg contains 4% of your RDA.
If you are concerned that you are taking enough folic acid, talk to your GP.
