Folic acid is vitamin B9 works best when take along with B12 & Vitamin C. It is required for growth & development body cells. Gone are days when you would start taking it in the first trimester. Starting Folic acid supplementation “before” pregnancy reduces the baby’s risk for birth defects related to brain & spine. The recommended intake of folic acid before pregnancy is 400 microgram which should be increased to 600 microgram after conception. Let your gynaec decide the appropriate dose of supplement for you. It is always easy to pop up a pill and relax, but getting folic acid naturally has its own benefits and it won’t hurt your pockets too!
You can fulfill your day’s requirement by simply consuming:
Papaya- 1 cup (115 mcg)
Orange- 1 big (40 mcg)
Lentils (dal & pulses) - 1 cup (350 mcg)
Peanuts- ¼ cup (88 mcg),
Cauliflower/beetroot/carrots- 1cup (100 mcg) approximately
Other foods rich in folate include : bananas, strawberries, tomatoes, asparagus, avocado, beetroot, broccoli, Brussels sprouts, spinach, green leafy vegetables, leeks, parsley, parsnip, potato, cauliflower, green beans, peas, spring onions, milk, red kidney beans, lentils, chick peas, Soya beans, almonds, hazelnuts, walnuts, cashew nuts, peanut butter, wholemeal bread, rice, pasta, bran, wheat germ and wheat cereals, , salmon and tuna.
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