Eat a variety of folate-rich foods:
Excellent sources
Green beans, leek, parsnip, cabbage, beetroot, green peas, spinach, capsicum, cauliflower, chick peas, oranges, orange juice, peanuts, oats, wholegrain bread.
Good sources
Wheat germ, cos lettuce, banana, avocado, carrot, parsley, tomato, strawberry, canned salmon, hazelnuts, cashews, walnuts, almonds.
Liver is also rich in folic acid, but it is not recommended for pregnant women because it is also very rich in vitamin A. Too much vitamin A can be harmful to your unborn child.