A quintessential harbinger of spring, asparagus can be eaten raw or cooked. This vegetable contains plenty of folate, a B vitamin that’s particularly beneficial during pregnancy; research also indicates that folate can help reduce the risk of certain types of cancer.³ Just four spears of boiled asparagus provide 22 percent of the recommended daily value of folate. Try asparagus steamed or sautéed with shallots and mushrooms.

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[3] https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h3