Source of folic acid during pregnancy

I know that folic acid is really vital during pregancy. Can you advise how much I should be taking, and what the best sources are?

Ideally a pregnant woman should take 400 – 600 ug of folic acid per day. Luckily, as the table shows, this is perfectly achievable for a balanced diet. Look out for breakfast cereals fortified with folic acid – some of them can provide you with 400ug in just one cup serving, meaning you do not have to worry at all about other sources. Just an idea, since you may be finding pregnancy a worrying time, and find it helpful to eliminate as many sources of worry as you can.

Food Folic acid content (µg)
Spinach – cooked ½ cup 100
Asparagus – 4 boiled spears 85
Rice – boiled white ½ cup 65
Peas – boiled green ½ cup 50
Brocolli- 2 raw 10cm spears 45
Avocado – ½ cup 45
Orange – 1 small 30
Egg – 1 large raw 25
Bread – 1 slice white or whole wheat 25
Papaya – ½ cup 25
Banana – 1 medium 25 +27 (0)81 885 4683 

*Important : The information provided is for information purposes only. No medical diagnosis or prescription can be inferred or is implied. Please consult your doctor for medical advice.

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