Loaded with folate and phytochemicals like beta carotene and lutein, it protects against many forms of cancer.One half cup of this dark leafy green, cooked, contains about 100 mcg of folate.

Broccoli has major antioxidant powers to help prevent certain cancers, plus soluble and insoluble fibre to help with digestion. What’s more, each half-cup cooked serving boasts 50 mcg of folate.

They are low in calories, contain no fat or cholesterol, and are an excellent source of potassium and fibre. Four spears of boiled asparagus contain 85 mcg of folate.

This deliciously sweet fruit is high in vitamins A and C, and a good source of folate; a quarter of a medium cantaloupe provides 25 mcg.

Choose omega 3-enriched eggs; omega 3, especially docosahexaeonic acid (DHA), is key for baby’s brain development. Eggs are a great source of protein and contain almost every essential vitamin, including 25 mcg of folate.

Not only are they rich in folate, but they’re also packed with protein and fibre, and low in fat, which make them a super substitute for meat.

One large orange contains 55 mcg of folate, making this very portable food the perfect choice for a folate-rich snack on the go; orange juice offers 74 mcg of folic acid per cup. They are extremely healthy and contain big helpings of folic acid.

Folic acid is present in grains, but foot items made from grains have even more quantities of this beneficial substance. This is because folic acid is added to grains when they are processed. One slice of bread contains an average of 60mcg of folic acidwhile companies now add folic acid into their breakfast cereal brands.

Avocados contain folic acid as well as omega fatty acids. They are a source of healthy fats, which makes them a winner among people who want to eat healthy.

Tomato juice has about 48mcg of folic acid per cup, plus a lot of iron. This keeps your blood healthy and reduces the need for iron supplements.

Nuts provide you a good amount of folic acid. You could add almonds, cashew, Brazil nuts and even sunflower seeds to your diet.

Papaya is particularly generous with 115mcg per cup, which makes it one of the top foods to obtain folic acid.

Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis