Folate-Rich Foods & Supplements for a Fertility-Friendly Diet

Neural tube defects (NTDs), such as spina bifida and anencephaly, are some of the most frequently-occurring birth defects, affecting approximately 1 out of every 500 births worldwide. NTDs are also linked with folate intake, which means many cases can be prevented. 

Getting enough folate is also linked to fertility benefits, so meeting your daily requirement is essential.  Thankfully, you can get all the folate you need to support both your fertility and your baby’s health by following Dr. Marcus Rosencrantz tasty recommendations for a folate-rich diet. 

Leafy Greens

Leafy greens are nutritional powerhouses full of fiber, antioxidants, minerals, and vitamins, including folate–and they’re easy to incorporate into your diet. Try leafy greens raw in salads or sandwiches, or add them to soups, rice dishes, and pasta. Leafy greens like steamed spinach or collard greens also work well as sides. 

Avocados

Avocados aren’t just for making guacamole or avocado toast; they’re also great sources of folate, fiber and omega-3 fatty acids, making them one of the best foods to include in a fertility-friendly diet. Try them as a garnish on salads and Mexican food, layered on omelets, or even blended into a smoothie.

Broccoli

As a cruciferous vegetable and a rich source of folate, broccoli is a smart choice to include as part of a fertility-friendly diet. Each cup of raw broccoli gives you about 57 mcg of folate, while you get about 84 mcg in half a cup of cooked broccoli, approximately one-fifth of the folate you need every day. Broccoli is easy to incorporate into soups, salads, rice dishes, pasta, and more. 

Asparagus

In addition to being a delicious and elegant addition to your plate, asparagus is loaded with fiber, antioxidants, minerals, and vitamins, including a large amount of folate. Just one serving of asparagus contains one-third of the folate you need in a day. Try roasted asparagus with garlic and parmesan, asparagus frittatas, or baked salmon with a side of asparagus. 

Brussels Sprouts

Like broccoli, brussels sprouts are cruciferous vegetables packed with folate, with just one serving containing 47 mcg of folate. Include them shredded in salads, roasted with garlic, or as part of a healthy chicken and vegetable casserole. 

Beets

With 148 mcg of folate per serving, beets are a colorful, flavorful food choice to help you reach your daily folate intake. Try them in borscht, in beet and carrot latkes, or simply pickled. 

Fruits

Many fruits are good sources of folate, with plenty of delicious choices including:

• Bananas (23.6 mcg)
• Papayas (53 mcg)
• Strawberries (80 mcg)
• Oranges (55 mcg)
• Cantaloupes (40 mcg)
• Grapes (40 mcg)

Beef Liver

When you think about folate-rich (and flavorful) foods, beef liver likely isn’t at the top of your list. However, it’s actually one of the best sources of folate, offering a whopping 212 mcg per serving, more than half the recommended daily dose of folate. If you’re game to try, here’s a recipe for liver and onions.

Eggs

One egg contains approximately 22 mcg of folate, and may be a preferred protein choice than liver. If you combine eggs with other foods, like avocados or leafy greens, you boost your folate intake even more. Try eggs in omelets, quiches, frittatas, or RHWC’s fertility friendly donuts.

Nuts and Seeds

Nuts and seeds are perfect when you want to add a little crunch to your foods, or just want a filling, nutritious snack that’s also a rich source of folate. Try some of these nuts and seeds to increase your folate intake: 

• Walnuts (28 mcg)
• Flax seeds (24 mcg)
• Peanuts (40 mcg)
• Sunflower seeds (67 mcg)
• Chestnuts (58.8 mcg)

Beans and Legumes

Beans and legumes are filling foods that are loaded with protein, fiber, and folate. They’re also easy to combine with other foods to make delicious dishes that are even higher in folate. Consider black bean tacos with avocados and green lettuce, chili with bell peppers, or a vegetable wrap with hummus. 

Fortified Foods

The correlation between folate/folic acid intake and NTDs is so strong that governments around the world began adding folate to common foods to help combat the deficiency. When shopping, look for fortified cereal, pasta, rice, flour, and bread. 

Prenatal Vitamins

Although eating a folate-rich, fertility-friendly diet is always a good idea, it’s also important to take supplements to ensure you meet your daily recommended intake of folic acid. The CDC recommends that all women of childbearing age consume 400 mcg of folic acid per day. 

Prenatal vitamins differ, so you should always read the label to be sure you’re getting enough folic acid. Check with Dr. Rosencrantz if you have questions about your prenatal vitamin.

A Final Note on Folate and Fertility

Getting enough folate is essential for preventing NTDs, but it’s also important for your overall fertility. Folate helps support your body’s need for increased blood flow during pregnancy and may help prevent common pregnancy complications, like preterm labor and problems with the growth of your placenta. 

Dr. Rosencrantz believes strongly in the essential role nutrition plays in fertility, and RHWC offers nutrition counseling as part of our comprehensive fertility care. Schedule a consult to begin your fertility journey at RHWC in Laguna Hills, CA.