Folic acid is a B vitamin that helps the body produce new blood, skin, hair, and nail cells. Our bodies need folate to create these new cells every day!

It is essential for women who are trying-to-conceive to get an adequate amount of folic acid beginning at least one month before conception, to decrease the risk of neural or spinal cord birth defects. Fortunately for you, there are plenty of delicious foods you can add to your diet.

Check out the top foods with folic acid to improve your fertility health!


Spinach is an excellent source of folic acid and iron. Natural Fertility reports that: “Folic acid is important in preventing neural tube defects in the fetus, and iron helps to promote oxygen levels in cells, organs and the fetus”.

In addition, the CDC  states that women who take folic acid at least one month before conception and during the first trimester of pregnancy may reduce their baby’s risk of neural tube defects by up to 70%.


Whole grains

Whole grains are packed with folic acid! According to Resolve, whole grain foods including wheat, brown rice, oats, and breakfast cereals are exceptional for fetal development health. Health experts advise women to cut white rice, white flour, and white bread out of their diets since they lack key vitamins and minerals.



Peanuts are healthy and fun to snack on when prepping your body for pregnancy. They contain folic acid, protein, zinc, and Vitamin C. Aside from preventing birth defects, peanuts help support hormonal balance, sperm health, and immunity. They may also increase your metabolism and give you a boost of energy!


Citrus Fruits

Citrus fruits have countless benefits for women who are trying-to-conceive. The United States Department of Agriculture states: “1 cup of lemons provides you with about 23 micrograms of folate, while 1 cup of lemon juice contains about 24 micrograms”. Citrus fruits including oranges and grapefruit also provide Vitamin C, calcium, and folate, which helps regulate ovulation and creates a safe space for eggs.