10 Foods High in Folic Acid

A daily dose of 400 micrograms (mcg) of folic acid dramatically reduces your baby's risk for rare neural tube birth defects of the brain and spinal cord—and may also play a role in helping baby achieve a healthy birth weight.

Because neural tube defects occur very early on in pregnancy, it's important to pay attention to your folic acid intake before you conceive. And no matter how far along you are, it's always a good idea to fill your plate with folate/folic acid-rich foods. Here are some healthy choices to get you started:

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Lentils

One of the most folate-dense foods you can include in your prenatal diet, cooked lentils contain 180 mcg of folate in every 1/2-cup serving—or almost 50 percent of the RDI for folic acid. Lentils pack in lots of other pregnancy-friendly nutrients too, including iron, fiber, and plenty of slow-burning carbohydrates.

Dried lentils do not necessarily require advance soaking, making them a quick-cooking choice compared to other dried beans. Try lentils in a wonderfully spicy chicken dal, a traditional Indian dish.

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