Folic Acid Matters

Asparagus is high in folic acid

Avocados are high in folic acid

If you are trying to get pregnant you probably know that Folic acid (also known as vitamin B9) is very important for the development of a healthy foetus, as it can significantly reduce the risk of neural tube defects such as spina bifida. Folic acid is included in most pregnancy vitamin supplements, and can be prescribed by doctors, if you require an increased dosage.

However there are many foods that are naturally rich sources of folic acid. Here are the folic acid top scorers:

1. Spinach — 1 cup = 65% of your daily needs
2. Asparagus — 1 cup = 65% of your daily needs
3. Broccoli — 1 cup = 24% of your daily needs
4. Papaya — One papaya = 29% of your daily needs
5. Oranges — One orange = 10% of your daily needs
6. Lentils — 1 cup =  90% of your daily needs
7. Green Peas — 1 cup =  25% of your daily needs
8. Avocado =  22% of your daily needs
9. Seeds and Nuts

  • Sunflower Seeds — ¼ cup =  21% of your daily needs
  • Peanuts — ¼ cup =  22% of your daily needs
  • Flax Seeds — 2 tbs =  14% of your daily needs
  • Almonds — 1 cup =  12% of your daily needs

10. Cauliflower –  14% of your daily needs
11. Beets  – 34% of your daily needs
12. Corn – 22% of your daily needs

Get munching!

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