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List Of 20 Folate-Rich Foods To Consume During Pregnancy

Nutrition is an important part of pregnancy. As an expecting mother, you should ensure that your body receives adequate nourishment. 3 Things you must do during pregnancy - eating a balanced and nutritious diet, visiting the OB-GYN doctor and baby scan clinic frequently. 

Out of all the nutrients, folic acid or folate is one of them. Folate is the natural vitamin B9 and folic acid is the synthetic one. Both folic acid and folate are important for you during pregnancy because these two vitamins prevent spina bifida, a common neural tube effect in babies and can also lower your risk of pregnancy loss or miscarriage. To increase your folic acid intake, you need to consume supplements as prescribed by your trusted medical professional while folate can be derived from natural food sources. 

During pregnancy, you need near about 400 micrograms (mcg) of folic acid or folate daily for a healthy pregnancy. So, take this seriously and ensure to make folate a part of your pregnancy diet. Today, I’m quickly going to give you the names of 20 folate-rich foods that you can consume during pregnancy. 



1. Broccoli 

2. Orange 

3. Strawberries 

4. Spinach 

5. Collard Greens 

6. Almonds 

7. Cabbage 

8. Mustard Greens 

9. Brussels Sprouts 

10. Asparagus 

11. Chickpeas 

12. Kidney Beans 

13. Okra 

14. Peanuts 

15. Cashews 

16. Sunflower Seeds 

17. Celery Greens 

18. Lima Beans 

19. Corn 

20. Avocado 

Since now you know the names of these folate-rich foods, do not forget to include them in your pregnancy diet. You can consume them in the form of salads, casseroles, sandwich, wraps, and even desserts! Also, consider fortified cereals to be your option. You can even make juice and smoothies out of them (talking about orange, avocado, spinach, strawberries, cashew, almonds, and so on). I would recommend you to use peanut butter on your sandwiches so that you do not miss out on folate. Do not forget to get a prescribed dosage of folic acid from your OB-GYN doctor and always check your baby’s well being from an ultrasound baby scan clinic. To book your next ultrasound appointment, visit Ultrasound Baby Scanning Services Watford.
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Location: Watford, UK

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