Folic acid, known as folate in food form, is a super important B vitamin that builds red blood cells and helps prevent birth defects.

Pregnant moms should aim for 400 to 600 mcg of folate every day from their diet and prenatal vitamins. Here are eight folate-rich foods to eat during pregnancy and ideas for incorporating them into your meals.

1. Legumes

Legumes such as lentils, split peas and beans pack about 250 to 350 mcg of folate into just one cup. They’re also rich in lean protein, fiber, iron and other essential nutrients for a healthy pregnancy. Try them in soups, salads and tacos, or pureed as dips.

2. Avocado

With 120 mcg of folate in a cup of sliced or cubed avocado, this fruit is a great source of the vital nutrient. It’s also loaded with “good fats,” fiber and vitamin E. Guacamole is a yummy way to serve and eat avocado, and you can also spread it on toast or slice it up for salads and sandwiches.

3. Spinach

Spinach is a good base for a salad you can dress up with dried cranberries, golden raisins, strawberries and walnuts. It also makes a tasty filling for enchiladas, quiches and lasagna. A cup of raw spinach has 58 mcg of folate; cook it, and you'll get a whopping 263 mcg folate in one cup.

4. Broccoli

With 40 mcg of folate in just a single spear of broccoli and 168 mcg in a cup of it chopped and cooked, this is a terrific way to get some of the daily amount you need. Serve broccoli raw with a dip, throw it into salads or stir-fries, or steam it and toss it with grated cheese for a tasty side dish.

Don’t discard the stems - that’s where a lot of the folate is!

5. Asparagus

Asparagus is one of the vegetables that’s highest in folate, with 134 mcg of folate in just half a cup. Serve it as a side dish with lemon or wine vinegar, top a few spears with a poached egg, or chop it up and toss it into your pasta with grated Parmesan cheese.

6. Beets

Two small beets have 80 mcg of folate, and half a cup of sliced beets contains 68 mcg. To keep some of their natural coloring, steam or roast fresh beets with their skin on and a bit of the stem intact. Toss them in salads or serve them as a side with a little lemon or dill.

7.  Oranges

Oranges make great on-the-go pregnancy snacks, but throwing orange sections into salads is a good way to eat them too. You can also squeeze them into water or seltzer (and be sure to nibble on the slices afterwards). One whole orange or a cup of orange sections has 50 mcg of folate; ¾ of a cup of OJ has 35 mcg.

8. Sunflower seeds

Just half a cup of sunflower seeds offers up a hefty 150 mcg of folate. They’re also rich in heart-healthy oils, protein, fiber and other essential vitamins and minerals. A healthy, portable snack, sunflower seeds can also be sprinkled on yogurt and salads, baked into muffins and breads, and crushed into bread-crumb mixtures to coat your chicken and fish.

These foods will help you get the extra folate you need and add some yummy dishes to your pregnancy menu. Happy eating!

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