Folic acid most important nutrient for expecting mothers. This nutrient plays major role in cell growth and regeneration. For expecting mother this nutrient plays important role for fetus growth. This is one of the Vitamins for pregnant women who must be supplemented with natural sources and supplemental form. Although doctors prescribe medicine for folic acid, some of the foods will help in improving its folic acid consumption.
Green Leafy vegetables: Green leafy vegetables are best source for folic acid. Greens such as collard greens, turnip greens, and spinach are ideal way to provide folic acid to the body. One plate size of greens will help you in meeting almost daily requirement.
Asparagus: This is another vegetable offering folic acid along with vitamin C, vitamin K, manganese etc. 2 serving of this vegetable will provide approx. 264 mcg folic acid.
Broccoli: This cruciferous vegetable is well known for its vitamin C source. One serving of broccoli will help in meeting 25% of daily requirement of folic acid.
Fresh fruits: Citrus fruits such as oranges, lime, raspberry, strawberry, grapefruit etc provide folic acid. Papaya is one fruit which needs to be avoided by expecting mothers. Besides this one can go for 2 to 4 servings of these fruits to meet daily requirement.
Legumes & Pulses: Whole lentils are the best source of folic acid for vegetarians. One cup of cooked lentils helps in fulfilling 90% daily requirement for folate. Besides lentils, kidney beans, black beans, navy beans, lima beans are best option for folic acid.
Avocado: Is another fruit to be included in regular routine. Tis high fat food helps in providing essential fatty acid, vitamin k, fiber etc. One can include it in the form of salad, snack, add in sandwiches etc.
Other sources of folic acid are Brussels sprout, cauliflower, almonds, flax seeds, corn, celery etc. This nutrient is important for expecting mothers. Along with supplements one must aim to include high folate foods in daily diet. Besides fetal development it help in production of RBS, keeping brain young, preventing heart disease etc.