Whether you’re already pregnant or you’re planning to become pregnant, you should know that folic acid is the most important food in your diet.

Folic acid plays very important role in the development of the fetus. Folic acid is needed for the formation of the placenta and the proper development of the fetus. Folic acid is responsible for creating the brain and the spinal cord of the baby in the first months of pregnancy. It also reduces the likelihood of serious birth defects of the brain or the spinal cord of the baby for 70-80%. Therefore, pregnant women need to consume a large quantity of folic acid daily.

We bring you seven foods that are rich in folic acid and will provide you with the required daily dose of folic acid!

1. Lentils

Lentils is food that contains the most folic acid. Half a cup of cooked lentils contains 180 micrograms of folic acid, nearly 50% of the daily requirement. Besides this lentils is rich in iron, fiber and healthy carbohydrates.

2. Spinach, Kale and Chard

These vegetables are rich in vitamins and folic acid. Two cups of spinach contain 218 micrograms of folic acid, while kale and chard contain between 50 and 90 micrograms of folic acid per half cup.

3. Orange

Orange contains 55 micrograms of folic acid, while orange juice contain 74 micrograms of folic acid per glass. Chicken with orange and spinach is a delicious and healthy lunch – rich in folic acid.

4. Red Beans

Red beans can be easily added to various dishes and contains 115 micrograms of folic acid per half a cup of cooked beans.

5. Broccoli

Broccoli provides you with a daily intake of folic acid from 104 micrograms per cup of 1/4 of the required daily intake. This excellent vegetable besides folic acid is rich in iron, vitamin C, fiber, beta carotene and calcium.

6. Sunflower Seeds

A handful of sunflower seeds contains 82 micrograms of folic acid. You can have them permanently in your bag and nibble between meals or simply sprinkle some over the salad or add them in a soup. In addition to folic acid, sunflower seeds contain iron and calcium.

7. Tomato Juice

Tomato juice contains less sugar then other juices and provides you with 48 micrograms of folic acid per glass. In addition, vitamin C from the tomatoes will help iron absorption.

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