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Foods rich in folic acid for pregnant women

Supplementation with folic acid from animal liver, green vegetables, beans … helps women have a healthy pregnancy.

Folic acid is one of the B vitamins, which plays an important role in the production of blood cells and the development of the neural tube. Folic acid deficiency will greatly affect human health, especially pregnant women and the normal development of the fetus. According to the CDC, women of childbearing age should consume 400 mcg of folic acid per day to prevent some birth defects in the baby’s brain and spine. Here are foods that are rich in folic acid.

animal heart

Although meat is not the main source of folic acid, beef liver is at the top of the list of foods that are naturally rich in folic acid. In addition to the above advantages, beef liver also contains many nutrients including vitamin A, chromium, copper, iron and zinc. However, most nutritionists would recommend eating this dish in moderation as it contains a lot of cholesterol.

Green leafy vegetables are an excellent source of folic acid for pregnant women.  Photo: Freepik.

Green leafy vegetables are an excellent source of folic acid for pregnant women. Photo: Freepik.

Green leafy vegetables

Leafy green vegetables like spinach, kale, and arugula are low in calories but packed with essential vitamins and minerals, including folic acid. In particular, spinach is an effective source of folic acid when half a bowl of cooked vegetables contains about 100 mg of folate. Not only that, this vegetable also contains very high iron, which helps to avoid anemia in pregnant women very well.

Peanut type

Based on health channelThe amount of folic acid in nuts can vary, but they are an excellent source. In addition, nuts are also an excellent source of protein, fiber, and antioxidants. On average, 1/2 cup of boiled beans provides about 12% of the body’s daily folic acid requirement. In particular, this food group is perfectly safe for vegetarians and non-vegetarians alike.


Broccoli, cauliflower, cabbage are very suitable to be consumed by pregnant women as folic acid supplements because they are easy to consume, easy to digest, do not cause side effects and are easy to obtain. More specifically, 91g of raw broccoli can contain about 57mcg of folic acid. Even processed broccoli contains more folate with 78g of the vegetable providing 84 mcg of folic acid.


Based on live strongSince 1998, the Food and Drug Administration (USA) has required manufacturers to add 140mcg of folic acid per 100g of grains to products such as cereals, breads, cornstarch, pasta, and white flour. . Because all cereals provide a fairly high level of folic acid, from 100 to 400 mg of folic acid in one cup. However, mothers should consider choosing cereals that contain fiber and are low in sugar.


Adding eggs to your diet is a great way to increase the absorption of several important nutrients, including folic acid. Specifically, one large egg can contain up to 22 mcg of folic acid. In addition, eggs also contain lots of protein, selenium, riboflavin and vitamin B12,… Therefore, pregnant women only need to add eggs to their diet every week to increase the amount of folic acid and other nutrients needed.

Huyen My (According to Healthline, CDC, Livestrong)

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