Folic acid  and folate are   forms  of vitamin B  which is very essential during pregnancy. They  help prevent some birth defects. Folate can be found in some foods. The synthetic forms can be found in supplements as well as fortified foods. The daily recommended intake of folic acid for pregnant women is 600mg per day. However you shouldn’t take more than 1000mg of folic acid per day. Many pregnant women wonder where they can get folate and folic acid  naturally.
 

Foods that contain folic acid

 
Fruits

• papaya
• avocado
• orange juice

 

 
Vegetables

• spinach
• edamame
• broccoli
• asparagus
• beets
• artichoke
• brussel sprouts
• potato with skin
• turnip greens
• okra
• endive
• romaine lettuce

 

 
Legumes

• beans ( black, white, kidney,cranberry, roman,pinto, navy, great northern, mung)
• sunflower seeds
• lentils
• peas (black-eyes, pigeon, chickpeas )
• peanuts
• lentils

 
Meat

• liver

 
Fortified food

bread (enriched)

pasta (enriched)

bagel (enriched)