Apart from taking folate tablet there are good sources of folate in fruits and food which is also called folic acid; it is super rich vitamin important for the growth and development of the baby in pregnancy. Folate is a form of a B vitamin which plays an essential role in the production of red blood cells and helps your baby’s neural tube develop into her brain and spinal cord.

Birth defects usually occur within the first 3-4 weeks of pregnancy. So it’s important to have folate in your system during those early stages when your baby’s brain and spinal cord are developing.

Folate is found in a wide range of fruits. Adequate folate (vitamin B9) intake is extremely important during the period of pregnancy and should not be excluded from your daily diet. It is know to prevent the likelihood of birth defect. There are various fruit which are rich in folic acid and they include:

Citrus fruits: They are essential micro nutrient that can boost immunity they contain large amount of folate such as orange, grape and lemon.

Asparagus: This fruit contains large amount of vitamin’s and mineral including folate they are also rich in antioxidant and shown to have antibacterial properties

Papaya: Contains high amount of folate, vitamin c, and potassium.

Avocado: This is an excellent source of many nutrient, including folate, potassium and vitami k,c and B6.

Banana: is rich in a wide variety of vitamins and Mineral, they are especially high in folate and can meet your daily needs. It also contains magnese, potassium and vitamin B6.

Legumes (chickpeas, soya beans, lima beans, red kidney beans, lentils)

Eggs: They’re a great source of protein and contain almost every essential vitamin, including 25 mcg of folate

Nuts and seeds: especially hazelnuts, walnuts, sunflower seeds, peanuts, flax seeds and almonds.

Citrus Fruits: Besides being delicious and full of flavor, citrus fruits such as oranges, grapefruit, lemons and limes are rich in folate. Just one large orange contains 55 mcg of folate, or about 14% of the RDI (17)

Making health fruits choices is crucial for women when they are pregnant because their diet will provide the fetus with the nutrients essential for growth and development.