Welcome to Eat Your Vitamins! This is going to be a multi-post series covering the most essential vitamins you and your baby need right now.

We’re going to start with one of the most well-known prenatal necessities – folic acid, or folate. (Folic acid is man-made, folate is naturally occuring B-9.) Folate helps prevent neural tube defects, anemia, and cardiovascular disease. The only problem is that in its natural form it has low bioavailability. That’s just a fancy way of saying that your body doesn’t break it down and use it very efficiently. So, while it’s great to eat a lot of folate rich foods, you’ll still want to take your prenatal vitamin with folic acid.

Here are some foods rich in folate to add to your regular rotation (links to recipes):


Pinto Beans





And if you’re looking for recipes that really pack a folate punch, these use three or more of the top folate-rich foods!

Folate Rich Recipes

What are your favorite ways to include folate in your diet?

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