So really, any woman who might get pregnant should aim for 600 mcg per day.
Below are 10 of the best (and most delicious!)
Spinach
Although kale gets loads of attention,spinachis actually the best plant-based source of folate.
That means that just one sandwich can deliver a quarter of your daily needs.
(And, yes, whole-wheat bread is a great source, too!)
Breakfast Cereal
Like bread, breakfast cereal is also fortified with folate during processing.
Pictured Recipe:Garlic-Parmesan Asparagus
5.
Asparagus
Asparagusis a folate powerhouse, with 89 mcg in just four spears.
That’s 15% of your needs if you’re pregnant, and 22% if you’re not.
“Plus, roasting is a great way to highlight the natural sweetness of vegetables.
Simply coat with olive oil, salt and pepper, then roast at 400 degrees until cooked.”
You’ll also get a dose of potassium, thiamin, vitamin A and vitamin C.
6.
Brussels Sprouts
In colder months, swap out asparagus for earthyBrussels sprouts.
“These cruciferous vegetables also contain fiber, vitamin C and antioxidants,” Devje says.
White Rice
Believe it or not, white rice is also fortified with folate.
Luckily, we have plenty ofveggie-packed stir-fry recipesthat perfectly fit the bill.
Green Peas
Greenpeasare a staple for a reason.
They’re easy to buy frozen, prep quickly, are versatile and are kid-friendly.
They’re also a great source of folate, with 47 mcg per half-cup serving.
Crab
Crabcake lovers, rejoice.
It’s also a great source of protein, vitamin B12 and selenium.
