List of Foods That Supply Folate to Pregnant Women
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Folate is a natural water-soluble form of 
vitamin B9 and is found in many food 
items. It is an essential component, 
especially in the formation of the baby’s 
neural tube during early pregnancy. 
Including sufficient amounts of folate in 
diet can prevent some major brain and 
spine-related birth defects in the baby. 
The daily dietary requirement for folate 
among adults is 400 mcg. However, 
pregnant women must take 600 mcg 
daily.
Folate helps in producing red blood cells. It also helps in the formation of 
deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). In addition, folate plays 
an important role in protein metabolism in the body. 
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While folate and folic acid are often used interchangeably, they are not the same. 
Folate is found naturally while folic acid is a synthetic form of folate that is added 
to supplements and other food items. Folate can be consumed through 
various natural food ingredients. However, pregnant women are often prescribed 
folic acid tablets in their first trimester to fulfill the increased need for folate in 
their bodies. Intake of folic acid reduces the chances of 
neural tube defects in the newborn baby. Folic 
acid also reduces the chances of congenital 
heart disorders, cancer, and dementia. It also 
increases the chances of conception and 
prevents miscarriages and pre-term labor 
among pregnant women. Gestational 
diabetes is common during pregnancy. 
Research shows that folic acid reduces the 
chances of gestational diabetes. Folic acid 
may also help in preventing cleft lip and 
palate.
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The timing of folate intake is critical. For the folic acid to be effective it must be 
taken in the first few weeks after conception. If you are planning a baby then start 
taking folic acid supplements. Preconception folic acid is often more important 
than prenatal care during folic acid supplements. As a substantial number of 
pregnancies are unplanned and most neural defects occur in the first couple of 
weeks during pregnancy before the woman even realizes her pregnancy, it is 
better to start taking a vitamin supplement that contains folic acid right away.
Here Are Some Natural Sources of Folate That You Can 
Include in Your Diet
• Dark green leafy vegetables such as spinach and kale
• Avocado
• Legumes such as chickpeas, red kidney beans, soya beans, lima beans, 
haricot beans, and lentils
• Broccoli
• Brussels Sprouts
• Cauliflower
• Cabbage
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Here Are Some Natural Sources of Folate That You 
Can Include in Your Diet
•
• Lettuce Strawberries
•
• Mushrooms Grapefruit
•
• Parsnip Apple juice
•
• Sweet corn Peanuts
•
• Zucchini Sunflower Seeds
•
• Asparagus Liver
•
• Beetroot Eggs
•
• Oranges Seafood
•
• Bananas Whole Grains
Pregnant women who have a history of neural tube defects in their or their 
partner’s family are at higher risk and are usually advised to take a higher 
dosage of folic acid till 12 weeks of pregnancy. Anyway, it is always suggested 
that you should consult with your doctor before starting any new medicine.
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Source: https://www.cordlifeindia.com/blog/folate-foods/
Save your baby’s cord blood to protect them against 80+ disorders.  Call Cordlife at Toll Free No.: 1800 121 6200 | Hotline: 
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