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Foods High in Folic Acid for Pregnancy

Folic acid (the supplement form) and folate (the natural form found in food) are crucial in pregnancy, especially in the first 12 weeks. Here's why it matters, how much you need, and which foods are packed with it.

Table of Contents

  1. Why Folic Acid Matters in Pregnancy
  2. How Much Folic Acid Do You Need?
  3. Top 15 Foods High in Folate
  4. How to Maximise Folate from Food
  5. When Food Isn't Enough
  6. Signs of Folate Deficiency

Why Folic Acid Matters in Pregnancy

Folic acid is essential for your baby's development in the first trimester. It helps form the **neural tube**, which becomes your baby's brain and spinal cord. The neural tube forms in the very early weeks of pregnancy — often before you even know you're pregnant.

Getting enough folic acid dramatically reduces the risk of neural tube defects:

  • Spina bifida: Where the spine doesn't develop properly, causing disability
  • Anencephaly: Where part of the brain and skull doesn't develop, which is fatal

The neural tube closes by about week 4 of pregnancy. This is why the NHS recommends starting folic acid before you conceive if possible, and certainly as soon as you find out you're pregnant, continuing until 12 weeks.

Folate also supports:

  • Red blood cell production (preventing anaemia)
  • DNA synthesis and cell growth
  • Placental development

How Much Folic Acid Do You Need?

The NHS recommends: - **400mcg per day** as a supplement for most women, from before conception until 12 weeks of pregnancy - **5mg per day** for women at higher risk (prescribed by your GP). You may need the higher dose if: - You've had a previous pregnancy with a neural tube defect - You or your partner have a neural tube defect - You have diabetes - You take anti-epilepsy medication - You have a family history of neural tube defects - Your BMI is 30 or above

In addition to the supplement, eating folate-rich foods helps top up your levels. The natural folate in food is less easily absorbed than the synthetic folic acid in supplements, so you need both — not just food.

Top 15 Foods High in Folate

Here are the best dietary sources of folate (natural folic acid):
  1. Spinach (cooked): 194mcg per cup. The richest vegetable source.
  2. Lentils (cooked): 358mcg per cup. An excellent plant-based source.
  3. Edamame beans (cooked): 100mcg per cup. Great as a snack.
  4. Asparagus (cooked): 178mcg per cup. Delicious steamed or roasted.
  5. Brussels sprouts (cooked): 53mcg per cup. Love them or hate them, they're packed with folate.
  6. Chickpeas (cooked): 282mcg per cup. Hummus is a folate-rich snack!
  7. Black beans (cooked): 256mcg per cup. Add to soups and stews.
  8. Broccoli (cooked): 168mcg per cup. Versatile and easy to prepare.
  9. Fortified breakfast cereals: Many cereals have 100-200mcg per bowl — check the label.
  10. Kale (cooked): 141mcg per cup. Add to smoothies, soups, or stir-fries.
  11. Avocado: 90mcg per whole avocado. Perfect on toast.
  12. Beetroot (cooked): 75mcg per cup. Roasted or in salads.
  13. Sunflower seeds: 81mcg per quarter cup. Sprinkle on salads or yoghurt.
  14. Peanuts: 88mcg per 100g. A handy snack.
  15. Eggs: 22mcg per large egg. A versatile protein source.

Other good sources include:

  • Romaine lettuce
  • Bok choy
  • Papaya
  • Oranges
  • Fortified bread (some breads have added folic acid)
  • Fortified plant milks

How to Maximise Folate from Food

Folate can be lost during cooking, so follow these tips:
  • Don't overcook vegetables: Steaming or microwaving preserves more folate than boiling. If you boil, use the cooking water in soups or sauces.
  • Eat some raw veg: Leafy greens like spinach are excellent raw in salads.
  • Choose fresh over canned: Fresh and frozen vegetables retain more folate than canned.
  • Store properly: Folate degrades over time. Buy fresh produce regularly and store it properly.
  • Combine with vitamin C: Eating folate-rich foods with vitamin C (like orange juice) can improve absorption.

When Food Isn't Enough

Even with a folate-rich diet, you still need a supplement. Here's why:
  • The synthetic folic acid in supplements is more bioavailable (easily absorbed) than natural folate
  • It's very difficult to get 400mcg from food alone consistently
  • The neural tube forms so early that supplementing is the safest approach

Take your folic acid supplement with food to reduce nausea (a common side effect in early pregnancy). If you can't keep it down, try taking it at night with a small snack.

Signs of Folate Deficiency

Folate deficiency can cause: - Fatigue and weakness - Shortness of breath - Pale skin - Mouth sores - Irritability - Anaemia (low red blood cells)

Your midwife will check your blood for anaemia at your booking appointment. If you're anaemic, you may need iron as well as folate. Don't self-diagnose — always discuss symptoms with your healthcare team.

Frequently Asked Questions

### Can I get enough folate from food alone?

It's very difficult to consistently get 400mcg from food alone. The NHS recommends a supplement in addition to eating folate-rich foods. The supplement is the most reliable way to ensure you're getting enough.

When should I stop taking folic acid?

The NHS recommends taking folic acid from before conception until 12 weeks of pregnancy. After 12 weeks, the neural tube has formed, so the supplement is no longer needed for that purpose. You should continue taking vitamin D throughout pregnancy.

What if I didn't take folic acid before getting pregnant?

Don't worry. Start taking it as soon as you find out you're pregnant. The neural tube is still developing in the early weeks, so starting now still helps. Most babies are born healthy, even when folic acid wasn't taken pre-conception.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

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