Food Sources of Folic Acid for Pregnant Women!

Folic acid

Speaking of nutrients, indispensable for pregnant women is folic acid. There may be many supplements for Folic acid, but it is also possible to take folic acid from daily diet and food.

In this article, we will talk about some food sources of Folic acid. If you take it in your everyday meals, you can have your daily dosage of folic acid.

In addition, the standard of folic acid intake of “women planning a pregnancy or having a possibility of pregnancy” recommended by the Ministry of Health, Labor, and Welfare is 480 micrograms per day. So pay attention to the content of folic acid and refer to it to meet the necessary daily dosage.

Why is folic acid necessary for pregnant women?

Folic acid is a type of water-soluble vitamin that is essential not only to pregnant women but also to all human beings. It is responsible for creating erythrocytes in the body. Red blood cells die in about 4 months, so if folic acid is deficient, new red blood cells can not be produced and anemia, stomatitis, etc. will occur.

Folic acid also helps create new cells. Pregnancy creates new cells in a women ‘s body. Therefore, folic acid is an indispensable nutrient.

In the case of adults in general, recommended daily intake of folic acid is 240 micrograms, but women getting ready for pregnancy or on fertility treatment, and pregnant women will need twice the amount which is 480 micrograms.

Food Sources of Folic Acid

In this section, we provide a list of foods that are rich in folic acid and other nutrients. So, please read the information below carefully and take note of the benefits of these foods in women’s health! 


Here is the list of vegetables containing folic acid that you must consume every day. 

  1. Legumes

Legumes are fruit and seeds such as beans and peas. See beans high in folate by clicking here.

  1. Broccoli

 100g of broccoli contains 210 micrograms of folic acid. If you try various toppings such as mayonnaise and sesame, you can enjoy them without getting bored with the taste.

  1. Asparagus

100g of asparagus contains 180 micrograms of folic acid. You can eat it not only with mayonnaise but also stir-fried in olive oil.

  1. Spinach

Folic acid contained in a cup of boiled spinach is about 268 micrograms. It is a leafy vegetable which is easy to get in any season and can be taken often with your meals.


There are many varieties of fruits that you can eat daily. However, to attain the right amount of folic acid in your body, you need to select the right fruits for you. Here are some fruits that you need to consume:

  1. Avocado

Half of an avocado contains 84 micrograms of folic acid. It is a nutritious fruit that is also called forest butter.

  1. Kiwifruit

 100g of kiwi fruit contains 36 micrograms of folic acid. It is a great-tasting low-calorie fruit that you can take as a snack to add to your Folic acid supplement from your meals.

  1. Strawberry

100g of strawberries contain 90 micrograms of folic acid.

  1. Lychee

100g of lychee contains 100 micrograms of folic acid. If you freeze lychee, you can easily keep it fresh longer.


Of course, you can eat different kinds of meat. But to get folic acid, you need to be aware of the specific meats that provide essential folic acid. Below are some of the well-known meats that you must eat:

  1. Liver

100g of livers of chicken, cow, and pig, contain considerably abundant folic acid – around 810 micrograms to 1300 micrograms. However, be aware that livers contain a lot of vitamins A so do not eat too much. 

  1. Chicken Thigh Meat (with skin)

Folic acid contained in 100g of chicken thigh is 23 micrograms.


Other than vegetables, fruits, and meats, you can get folic acid from other food sources like seeds and nuts.


100g of peanut contains 98 micrograms of folic acid.

Use folic acid supplements well

Keep in mind that we cannot absorb all the folic acid contained in food because of its reaction to heat, water, or degradation by the stomach acid when it enters the body.

Decomposition by gastric acid is unavoidable, but you can take more folic acid by avoiding cooking processes such as heating for a long time or soaking in water. Apply a simple and short-time cooking process instead.

The folic acid intake recommended by the Ministry of Health, Labor, and Welfare also indicates the amount of synthetic folic acid. That is processed folic acid from supplements, not from food. Women who are pregnant should take into consideration and feel comfortable using folic acid in supplements.


We introduced several foods containing folic acid. Folic acid is a very important nutrient for those who are currently pregnant or those who are pregnant. For the sake of the baby who is now in your belly, and for the baby who is going to grow in the mother’s belly in the near future, please actively take folic acid every day. Of course, it is also necessary for the mother’s health.

Try Belta Folic Acid Supplement. It is a bestselling product from Japan that garnered the Pavone Gold award for quality!

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