Preventing neural tube defects (NTDs) is vital to fetal health. Vitamin B9, folate, prevents several birth abnormalities. These folate-rich meals can lower NTD risk:
Spinach, kale, collard greens, and other leafy greens are high in folate. Use them in salads, smoothies, soups, and sautés.
Beans, lentils, chickpeas, and peas are protein and folate-rich. They go in soups, stews, salads, bean dips, and spreads.
Avocado: Delicious avocados contain folate and other minerals. Serve avocado slices on sandwiches, salads, and smoothies.
Folate and vitamin C-rich citrus fruits include oranges, grapefruits, lemons, and limes. Eat them as a snack or squeeze fresh citrus juice on salads or seafood.
Fortified Grains: Folic acid, a synthetic form of folate, is added to bread, cereal, and pasta. Look for "enriched" or "fortified" folic acid products.
Broccoli: This nutrient-dense vegetable includes folate and other vitamins and minerals. Enjoy it steamed, roasted, or stir-fried as a side or in casseroles and pasta.
In addition to eating folate-rich foods, pregnant women should take a prenatal vitamin with folic acid to ensure their baby's neural tube development is healthy.
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