The Leafy Green Salad That Covers Your Folate Gap

Folate is the nutrient most closely tied to preventing neural tube defects, and the window that matters most is early, often before you even know you're pregnant. The target climbs to 600mcg a day once you are pregnant, and dark leafy greens are one of the few whole foods that get you meaningfully closer without relying on the supplement alone. Pairing them with a good source of fat, like the avocado here, isn't just for taste, it helps you absorb the fat-soluble vitamins (A, E, K) that greens also carry.

What you'll need

• 2 cups mixed dark leafy greens (spinach, kale, or a mix)
• Half an avocado, sliced
• A handful of cherry tomatoes, halved
• Extra virgin olive oil, a squeeze of lemon, salt

How to make it

Wash the greens thoroughly under running water, even if the bag says pre-washed. Toss with the avocado and tomatoes, then dress simply with a drizzle of extra virgin olive oil, lemon juice, and a pinch of salt.

A safety note on raw salads in pregnancy

Raw vegetables are fine and worth eating often during pregnancy, but they need a proper wash first, bagged and pre-washed salad included, since washing at the point of packing doesn't guarantee it's free of listeria. One category to skip altogether is raw sprouts (alfalfa, bean, or similar), the bacteria can get inside the seed itself, so no amount of washing at home makes them safe. This salad avoids that issue entirely.

Simple greens, properly washed, doing real work toward your folate target.