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Foods High in Folic Acid

foods high in folic acid

Pregnancy takes a toll on your body and consuming foods high in folic acid before, during, and after pregnancy is the recommendation. Folic acid has a lot of rich properties that support healthy development for both mom and fetus!  

Folic acid-rich foods contain all that a woman in the gestation period may need. Its properties are highly beneficial for mothers during all stages of pregnancy due to its role as a determinant agent in the production of red blood cells. These are essential for the fetus to develop efficiently, completely, while contributing specifically to brain and spinal cord formation.

Therefore, it is ideal to consume them during pregnancy since it is a complete and powerful B vitamin that will strengthen the baby’s body in all aspects, protecting them from any possible deficiency, and contributing mainly to the brain and spinal cord’s formation.

Finding the complex component of Vitamin B, B9, exists in several foods making it quite accessible for women to consume. To consume B9 naturally, look for avocado, citrus fruits, dark green vegetables, grains, and cereals, both whole and enriched. 

Many doctors recommend eating foods high in folic acid before even getting pregnant to ensure your body has enough vitamins to support early development (before you might know!).

Which foods are highest in folic acid?

Folic acid can be found as a vitamin supplement in your local drugstore, but there are many natural ways to consume it as well. The nutrition experts at Kinedu have the most effective recommendations to follow in all stages of pregnancy. You can access them by downloading our app on your mobile device.

Here are some examples of foods with the highest concentration of vitamin B9:

  • Dark green vegetables, such as lettuce, cabbage, kale, and spinach.
  • Assorted grains, especially peas, beans, lentils, and chickpeas.
  • Cereals fortified with folic acid, such as those consumed regularly for breakfast, for example, whole wheat bread with wheat bran, wheat-based cereals enriched with red fruits such as blueberries and oats, and granola.
  • Avocado and citrus fruits, especially orange and grapefruit.

You can try consuming them independently or, better yet, incorporate them in a creative and delicious way into your daily diet, both for breakfast, lunch, and snacks.


Foods high in folic acid to consume during pregnancy

To help you create your list of natural alternatives that belong to the family of foods rich in folic acid to consume during pregnancy, the nutrition experts at Kinedu recommend the following:

  • Avocado: It is one of the best alternatives, thanks to its versatility and delicious taste. Each serving (per cup) of avocado represents approximately 110 micrograms of folic acid.
  • Asparagus: Asparagus is even more beneficial than avocado, as its level of vitamin B9 per serving is higher, at 260 micrograms. As a bonus, during pregnancy, it serves to a greater extent thanks to its diuretic properties.
  • Strawberries: Strawberries provide an incredible amount of vitamins B, C, and K, all essential to keep both the mother’s and the baby’s nutrition at its best. Additionally, they are ideal for breakfast and snacks because you can consume them with meals, in juices, or as whole fruit.
  • Lettuce: Among the long list of foods high in folic acid, lettuce ranks high for how healthy it really is. In addition to the vitamins and minerals it provides, it is very low in calories.
  • Beetroot: Beetroot provides you with many antioxidant benefits to purify your body from toxic compounds. You can eat it in salads, both raw and cooked, and also prepare a delicious juice that combines perfectly with orange and carrot.

Recipes rich in folic acid

The best part of consuming foods high in folic acid to have a healthy pregnancy is the immense variety of delicious and healthy options available to you. Try these recipes to achieve your goal:

3-in-1 Juice

The internationally renowned “3-in-1 Juice” is perhaps the easiest and most nutritious recipe you’ll see. You will only need:

  • Raw carrot
  • Orange
  • Beet

Cut the ingredients in quantities to your liking into pieces. Then, add a little water, blend everything, and voila, you’ll have an excellent and nutritious antioxidant drink loaded with high levels of vitamin B9.

Broccoli Cream

If you haven’t tried it yet, this one will probably become one of your favorite cravings of foods rich in folic acid to consume during pregnancy. It is prepared with:

  • 500 grams of broccoli
  • 1 stalk of celery chopped into small pieces
  • 1 onion chopped into pieces
  • 1 and a half cups of your preferred milk (can be lactose-free)
  • Salt and pepper to taste. 

Sauté the onion with the celery in a pan while you heat the milk in a pot. Add the broccoli with the sauté, mix constantly until it is tender. Finally, serve and enjoy.

Asian-Style Asparagus Stir-Fry

Make this recipe with:

  • 500 grams of asparagus
  • 2 cloves of garlic
  • 1 orange
  • 2 tablespoons of soy sauce
  • A sprig of cilantro
  • A sprinkling of sesame seeds
  • A touch of ginger. 

Cut the toughest part of the asparagus base, chop them in half and set aside. In a wok-style pan, add finely sliced garlic with ginger and sauté for a couple of minutes over medium heat. Then add the asparagus, soy sauce, and squeeze the orange. Sauté for 5 minutes over medium-high heat, until the asparagus is slightly cooked. Finally, add the cilantro leaves and sesame seeds.

What is the best time to consume folic acid during pregnancy?

There is no “right” time to consume folic acid during pregnancy, but the general recommendation is to start your day with it. More than when is the duration of ensuring it is a constant part of your diet during your entire pregnancy.And if you still have doubts to resolve or need professional guidance, you can explore the nutrition methods developed by the experts at Kinedu. Download the app and access them!

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