9 Fruits High in Folate for a Healthy Body, Heart and Pregnancy

"Folate, also known as vitamin B9, helps the body make and repair DNA, produce healthy red blood cells and prevent a type of anemia, says registered dietitian Natalie Rizzo, nutrition editor for TODAY. Higher folate intake in young adulthood is also associated with lower blood pressure later in life, a study found, one of the nutrient's potential heart health benefits. "It's essential for cell growth and tissue formation, which is why it's particularly important during times of rapid growth, such as pregnancy and adolescence,""

"The vitamin supports proper development of a baby's brain and spinal cord in the early stages of pregnancy, plus the rapid cell division in the developing fetus and placenta, she adds. Women who don't get enough folate in the first few weeks of pregnancy - often before they know they're pregnant - are at risk of having babies with neural tube defects, such as spina bifida, according to the Centers for Disease Control and Prevention."

"Folate is the natural form of vitamin B9 found in foods such as leafy greens, legumes, fruits and fortified grains, Rizzo explains. Adults should consume 400 micrograms daily, while pregnant women should get 600 micrograms, according to the National Institutes of Health. "If you eat a varied diet with whole foods, you can get enough in the diet, but it may be tough," she says."

Folate (vitamin B9) is essential for DNA synthesis and repair, red blood cell production, and prevention of certain anemias. Adequate intake supports fetal brain and spinal cord development, rapid cell division in the fetus and placenta, and reduces risk of neural tube defects when sufficient in early pregnancy. Higher folate intake in young adulthood is linked to lower blood pressure later in life. Natural folate occurs in leafy greens, legumes, fruits, and fortified grains. Adults need about 400 micrograms daily and pregnant women 600 micrograms. The CDC recommends women who could become pregnant take a 400-microgram folic acid supplement in addition to folate-rich foods.

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