Folic acid is one of the most, if not themost, important nutrient to consume when you're pregnant. Sure, there's plenty of it in your daily prenatal, but if you're just looking at upping your intake for everyday health, then it's good to know how to get it in your system via foods you eat. Surprisingly, folic acid, or folate, is in many more foods than most of us realize. Folate, or B9, is a water-soluble vitamin that doesn't have a long half-life in the body, so it needs to be continually replenished. Which foods have folic acid in them? Hint: not all of them come with labels.
Folate is the key nutrient that works to prevent neural tube defects like spina bifida and anencephaly in developing fetuses, but there is a big difference between how your body metabolizes fat-soluble and water-soluble vitamins. Because water-soluble vitamins are being routinely flushed out during the course of regular bodily functioning, according to the Journal of Health Research and Reviews, they run their course pretty quickly without much room for storage. The only exception in this case is vitamin B12, which is found in meats or supplements. This means you need to constantly supplement or eat enough foods in a day to get the 400 micrograms recommended by the Centers for Disease Control and Prevention (CDC) for all reproductive aged women.
To help you out, here are some of the foods with the densest amount of folic acid in them. Be sure to talk with your healthcare provider before indulging in a totally new diet.