Folates or Folic acid & Pregnancy?

 What we understand with the word folic acid or folates? Why it is important to folic acid or folates during pregnancy? How we can take folates naturally? how much it is required during pregnancy? 

lets understand this first, 

folic acid is type of vitamin B which helps to make healthy new cells in the body.  This is very important at the  time of pregnancy to prevent baby from birth defects like Spine bifida(spine structure) and brains develovpement.

so what you should eat for folates fulfillment???

1. Spinach -  Spinach contains vitamin  K and fiber.

2. Oranges - This fruit  contains folates and vitamin C. Also , it have calcium and potassium.    

3 . Cabbage - This veggie has vitamin C & K and  rich with folates. one point added, cabbage is better than lettuce.

4. Legumes or pulses - legumes are plant based protein. It has folates, vitamin B, iron and zinc.

5. Strawberries -  This bright red fruit  contains vitamin C & fiber.

6.Banana - This delightful fruit which available in every season every location and cheaper in price contains natural sugar fiber and calcium.

Adding more options,

Curly kales

Avocados

Broccoli

Asparagus

Spring greens

Green peas

Papaya

Eat this fruits and veggies before conceive and during pregnancy for baby development.

All pictures credit - Google

Comments below  if any query.