Folate is important for cell growth and making red blood cells especially during pregnancy. Dark green vegetables tend to be rich in folate. Eat at least one dark green vegetable every day.
Folic acid (folate in supplements and fortified foods) can help prevent neural tube defects in the baby. Neural tube defects are birth defects that affect the baby’s spine, brain and skull.
If you could become pregnant or if you are pregnant or breastfeeding, take a multivitamin that contains 400 micrograms (mcg) of folic acid every day.
2-3 years = 150 mcg
4-8 years = 200 mcg
9-13 years = 300 mcg
14+ years = 400 mcg
During Pregnancy = 600 mcg
During Breastfeeding = 500 mcg
| Serving Size | Micrograms (mcg) of Folate | % Daily Value (DV) | ||
|---|---|---|---|---|
| Lentils, boiled | 175 mL | 265 | 120 | |
| Black eyed peas (cowpeas), boiled | 175 mL | 265 | 120 | |
| Chickpeas, boiled | 175 mL | 212 | 95 | |
| Kidney beans, boiled | 175 mL | 170 | 75 | |
| Spinach, boiled | 125 mL | 139 | 65 | |
| Asparagus, boiled | 125 mL | 134 | 60 | |
| Split peas, boiled | 125 mL | 94 | 40 | |
| Okra, frozen, boiled | 125 mL | 92 | 40 | |
| Broccoli, boiled | 125 mL | 92 | 40 | |
| Avocado | ½ medium | 81 | 35 | |
| Sunflower seeds | 60 mL | 77 | 35 | |
| Soy flour | 20 g | 69 | 30 | |
| Enriched pasta, cooked | 125 mL | 60 | 25 |