Best Folate-Rich Foods to Eat & Avoid During Pregnancy

Folate is vital during pregnancy for your baby’s brain and spinal cord development. This guide lists the best folate-rich foods to incorporate into your diet. It also talks about foods to avoid to help you make smart food choices and have a safe pregnancy journey.

Daily Requirement of Folic Acid

• Before conception : 400 micrograms (mcg) a day of folate or folic acid

• Throughout pregnancy : 600 to 1,000 micrograms of folate or folic acid a day

Best Folate-Rich Foods to Eat

Some of the folate-rich foods you can include in your diet are:

Lentils

Lentils are one of the best plant-based sources of folate, offering approximately 180 micrograms of folate in half a cup of cooked lentils. This makes up nearly 45% of your daily folate requirement during pregnancy. Lentils are also rich in iron, protein, and dietary fibre, which support digestion and improve overall pregnancy nutrition. You can use them in stews, soups, or even salads for maximum benefit.

Spinach

Spinach has around 130 micrograms of folate in just one cup of cooked leaves. It is also rich in magnesium, calcium, and iron, which are essential for blood production, bone development, and muscle function during pregnancy. Its iron content also helps combat pregnancy-related anaemia. You can add spinach to curries, soups, or smoothies for a nutritious addition. Pairing it with a Vitamin C source, such as lemon, enhances iron absorption.

Broccoli

One cup of broccoli offers nearly 60 micrograms. More importantly, it also contains various other essential nutrients, including calcium, vitamin C, and fibre. Broccoli is especially helpful in promoting healthy bone development for your baby while supporting your own bone health as calcium demands increase. You can steam or stir-fry broccoli and mix it with rice, pasta, or dals.

Nuts and Seeds

Nuts, such as almonds, peanuts, and walnuts, along with seeds like sunflower and flaxseeds, provide a healthy source of folate and essential fatty acids. For example, 28 grams of sunflower seeds contain around 66 micrograms of folate. These are easy to snack on and can be added to smoothies, salads, or even breakfast cereals. Nuts and seeds also help manage pregnancy cravings in a healthier way and provide sustained energy due to their protein and fat content. However, always choose unsalted and unflavoured versions to avoid excess sodium or sugar.

Citrus Fruits

For folate, you can also have citrus fruits like sweet lime, oranges, and grapefruit. One large orange contains around 55 micrograms of folate. Besides folate, these fruits are packed with vitamin C, which increases iron absorption from other foods, reducing the risk of anaemia. These fruits also provide hydration, boost immunity, and reduce inflammation. You can eat them as whole fruits, make fresh juices without added sugar, or add citrus segments to your salads. Their high water and fibre content also supports digestive health. Including such nutrient-rich foods in your daily meals is a great way to support overall well-being, especially when combined with a reliable family health insurance plan that ensures everyone in the household receives proper medical care when needed.

Avocado

Half an avocado provides about 60 micrograms of folate. In addition, it is high in healthy fats, potassium, fibre, and vitamin K. The healthy monounsaturated fats in avocados support the brain development of your baby, while the fibre helps ease digestion. You can spread avocado on wholegrain bread, mash it into a salad, or blend it into smoothies. Avocados also help manage blood pressure.

Fortified Cereals

Many cereals are fortified with folic acid, a synthetic form of folate. Some fortified cereals can provide up to 400 micrograms of folic acid in a single serving. Fortified cereals are especially helpful if you struggle to get enough folate from whole foods. Choose options with low sugar content and pair them with milk or yoghurt to improve nutrient absorption.

Foods to Avoid

Now that you are aware of the healthy folate-rich foods, let us shed light on some food items that should be strictly avoided at any stage of your pregnancy.

Supplements with Vitamin A

Although vitamin A is essential for foetal development, supplements containing vitamin A as retinol must be avoided during pregnancy. High doses of this form can be toxic and may lead to congenital birth defects. Always read labels carefully and choose prenatal supplements specifically designed for pregnancy, which use beta-carotene (a safer form).

Certain Types of Seafood

Avoid certain seafood, such as mackerel and pomfret, especially in the first trimester. These fish often contain high levels of mercury, which can interfere with the development of your baby’s brain and nervous system. Mercury exposure is linked to learning difficulties and delayed milestones in children.

Unpasteurised Milk

Unpasteurised milk and milk-based products, such as soft cheeses from raw milk, can harbour harmful bacteria like Listeria, E. coli, or Salmonella. These bacteria can cause severe infections that may lead to miscarriage or other complications.

Undercooked Eggs

Eating undercooked eggs exposes you to Salmonella infection, which can lead to food poisoning. If you are consuming it regularly, you may encounter symptoms like vomiting, diarrhoea, and high fever can become serious during pregnancy and even cause preterm labour or dehydration. Always cook eggs thoroughly until the yolk and white are firm.

Alcohol, Soda, and Excessive Caffeine

Alcohol during pregnancy may cause foetal alcohol spectrum disorders (FASDs), which can affect your baby’s physical and cognitive development. Even small amounts can be harmful. Similarly, sodas contain empty calories and harmful additives, which contribute to unnecessary weight gain and gestational diabetes. Excessive caffeine, especially over 200 milligrams a day, can increase the risk of miscarriage or low birth weight. To ensure you're prepared for any pregnancy-related health complications, it’s wise to have comprehensive health insurance that supports both prenatal care and emergency medical needs.

Junk Food

Junk food, such as chips, instant noodles, processed snacks, and sugary desserts, may taste appealing during pregnancy but provides little to no nutritional value. They contain artificial colours, preservatives, and trans fats. Regular consumption can lead to unhealthy weight gain, high blood pressure, and gestational diabetes.

Raw Sprouts

Raw sprouts are a surprising source of folate, but they also pose a high risk of bacterial contamination, including Salmonella and E. coli. These bacteria can be present inside the seed and are difficult to remove, even with washing. During pregnancy, your immune system is more vulnerable, making such infections potentially dangerous. These infections can lead to miscarriage, preterm labour, or severe illness in the newborn.