Today’s Usage Tip: Fruits and Vegetables rich in Folate (Folic Acid).

Folate and folic acid are the same thing, according to the National Women's Health Information Center. Folic acid is a manmade supplement, while folate occurs naturally in some foods. Folate is part of the B vitamin complex, and is a particularly important part of the diet for pregnant women. 

 

The website BabyCenter reports that folate can help prevent serious birth defects of the neural tube, which forms very early in pregnancy. Other people can also benefit from increased levels of folate in their diets, including those who suffer from type 2 diabetes, lupus and inflammatory bowel disease.

 

Citrus Fruits

Oranges offer 31.5 mcg of folate per 1-cup serving, according to the USDA National Nutrition Database for Standard Reference. The U.S. Office of Dietary Supplements indicates that one small orange offers 8 percent of your daily value. Grapefruit supplies 21.0 mcg folate in a 1-cup serving.

Other Fruits

One large banana will give you 27.0 mcg of folate, according to the National Nutrition Database. Peaches contain folate, too, but in much lesser quantity: 7.0 mcg in one large fruit.

Peas and Beans

Peas are one of the best vegetable sources for folate. The National Nutrition Database reports that a 1-cup serving provides 94.0 mcg of folate. The Ohio State University Fact Sheet for folate indicates that a 1/2-cup serving of lentils is even better: 180.0 mcg, or 45 percent of your daily value.

Salad Vegetables

Opt for romaine for your salads instead of iceberg lettuce. Both contain folate, but romaine has 64.0 mcg per 1-cup serving, according to the National Nutrition Database. Cucumbers also contain folate: 4.0 mcg for a 1/2-cup serving, unpeeled.

Other Vegetables

Spinach, asparagus and broccoli are all excellent sources of folate. According to the Office of Dietay Supplements, spinach provides 60.0 mcg and 15 percent of your daily value per 1-cup serving. Four asparagus spears, cooked, have 85.0 mcg and will meet 20 percent of your daily requirement. Broccoli supplies 45.0 mcg for 10 percent of your daily value for two raw spears.

References

• BabyCenter: Folic Acid in Your Pregnancy Diet
• WomensHealth.gov: Folic Acid--Frequently Asked Questions
• USDA National Nutrition Database for Standard Reference
• Office of Dietary Supplements: Dietary Supplement Fact Sheet--Folate
• Ohio State University Extension Fact Sheet: Folate (Folacin, Folic Acid)