Sue Bedford (MSc Nutritional Therapy)

Folate, also known as vitamin B9, is essential for reproductive health and fertility. It plays a crucial role in cell division and DNA synthesis, which is especially important pre-conception and during pregnancy.

Here are 8 foods that are rich in folate and can help support fertility:

Leafy Greens: Spinach, kale, collard greens, and Swiss chard are excellent sources of folate. They also provide other essential nutrients like iron and fibre.

Legumes: Beans, lentils, chickpeas, and peas are high in folate and protein. They are versatile ingredients that can be added to various dishes.

Avocado: Avocado is not only rich in healthy fats but also a good source of folate. It can be added to salads, sandwiches, or eaten on its own.

Citrus Fruits: Oranges, grapefruits, and lemons are high in folate and vitamin C, which can improve folate absorption.

Asparagus: Asparagus is a nutrient-dense vegetable that provides a good amount of folate. It can be roasted, steamed, or grilled.

Broccoli: Broccoli is not only rich in folate but also contains other essential nutrients like fibre and vitamin C.

Beetroot: Beetroot is a nutritious root vegetable with a good folate content. They can be roasted, boiled, or added to salads.

Brussels Sprouts: These cruciferous vegetables are a great source of folate and can be roasted, sautéed, or steamed.

It’s important to remember that a balanced diet that includes a variety of foods from different food groups is the best way to ensure you’re getting all the nutrients you need for fertility. If you have concerns about your folate intake or fertility, it’s a good idea to consult with your G.P, Qualified Nutritional Therapist or Dietician for personalised advice.