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Foods Containing Folic Acid

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Foods Containing Folic Acid

Has your doctor advised you to start folic acid supplements in order to improve your fertility chances? Well, it seems that folic acid, also known as vitamin B9 is responsible for the development of a foetus and restricting birth defects like spina bifida. It also helps in formation of new cells. As more and more women undergo unplanned pregnancies, adequate intake of folic acid in the form of supplements and natural foods is recommended by the doctor.

Instead of going the tablet way, we suggest you get your daily dose of folic acid by incorporating these fertility foods in your diet.

Daily Recommended Intake

·        Men above 19 years: 400 micrograms

·        Females above 13 years: 400-600 micrograms

·        Pregnant women: 600 micrograms

Please note: Latest research suggests that high levels of folic acid can cause breast cancer, therefore it is important to monitor your folic acid intake. To prevent over dose of folate, consume a maximum level of 1000 micrograms, this parameter is for a healthy person.


You can snack on this healthy vegetable by eating it raw, baking it or opting for a glass full of carrot juice. One cup of carrot juice fulfils 5 % of your daily folic acid needs.

Dark leafy greens

For immediate boost of folic acid, add spinach, soy and roman lettuce to your diet. Just one large plate of these leafy greens will give you your daily requirement of folic acid.

Citrus fruits

Citrus fruits are loaded with folic acid. Oranges, papaya, banana, grapes, strawberries are rich in folic acid content.


Avocados offer 90 micrograms of vitamin B9 per cup, which is equivalent to 22% of your daily folic acid requirements. It's also an excellent source of vitamin A, dietary fibre and vitamin K.


They are rich in antioxidants and detoxification elements. One cup of beets can cover 34% of your daily requirement for folic acid.


Bhindi is great for digestion and eliminates toxic build up in the body. Just a cup of bhendi can offer 37 microrams of folic acid.

Beans, Peas and Lentils

Beans and peas are very high in folic acid ratio. This includes pinto beans, lima peas, black eyed peas, green peas and kidney beans. A small bowl of lentils will give you your daily requirement of folic acid.

Seeds & Nuts

You can munch on all types of seeds, like flaxseed, pumpkin seeds, sunflower seeds, peanuts. You can eat them raw, dried or roasted, whichever way you like. You can also have dried fruits.


This cruciferous vegetable is rich in vitamin C and loaded with vitamin B9 too. Add it your salads or cook it for lunch.


Corn is rich in folate and just a cup of boiled corn covers 20% of your daily need of folic acid.

Benefits for Women

Studies have shown that beginning folic acid supplementation before conception significantly reduces the incidence of birth defects known as neural tube defects (malformations of the spine and brain) such as spina bifida and anencephaly. Folic acid supplements are routinely prescribed for women who may become pregnant.

Birth defects occur within the first 3-4 weeks of pregnancy. So, it's important to have folate in your system during those early stages when your baby's brain and spinal cord are developing.

If you talked to your doctor when you were trying to conceive, she probably told you to start taking a prenatal vitamin with folic acid. One study showed that women who took folic acid for at least a year before getting pregnant cut their chances of delivering early by 50% or more.


Folic acid is one of the B vitamins found in foods such as leafy green vegetables, fruits, dried beans, and peas. A synthetic form of folic acid is used in dietary supplements and fortified foods. Folic acid acts by helping the body produce and maintain new cells. In particular, red blood cell formation is dependent upon adequate levels of this vitamin. Folic acid deficiency is a known cause of anemia in both adults and children. Folate may also help cells resist changes in their DNA associated with the development of cancer.