Taking folic acid helps prevent unborn children from developing various neural tube defects, including spina bifida. To get the full effect of the B-vitamin it is recommended women begin taking folic acid 3-12 months before becoming pregnant.

Adding folic acid to your daily routine is as easy as taking the recommended 400 to 800 mcgs a day. You can also add natural foods to your diet to ensure you’re getting enough folate.


Broccoli is high in folate, along with other essential nutrients such as manganese and vitamins C,K, and A. When cooked, broccoli contains even more folate, providing 21% of the recommended daily intake of folate for every half-cup.


While seeds are a great source of protein, they also contain folate. Incorporating seeds into your diet may help you meet your daily folate requirements. One ounce of seeds such as walnuts or flax seeds contains around 6-7% of the recommended daily intake.

Citrus Fruits 

Citrus fruits such as oranges, lemons, limes, and grapefruit are rich in folate. On top of being a great source for Vitamin C, just one large orange or citrus fruit contains 55 mcg of folate, or about 14% of the recommended daily intake.


Avocados are high in heart-healthy fats and folate. They are also rich in potassium and vitamins K,C, and B6. One-half of an avocado contains about 21% of the daily recommended intake for folate.


Bananas contain a decent amount of folate. One banana contains around 6% of the daily recommended intake for folate. They are especially high in potassium, vitamin B6, and manganese, making them the perfect powerhouse snack!


If you have questions about folic acid, make sure to discuss them with your physician. Don’t forget to check out our website for more information on the benefits of folic acid.