Q: Could you share with me what you think is the best way for a woman who is preparing to become pregnant to get an adequate amount of folic acid daily through diet, without supplements.
A: Hi L., following are some excerpts from books and articles written by Susun Weed which answer your question (highlights mine):
Nettle, Red Clover, Oatstraw, and Comfrey for Fertility
As you know, good nutrition is the best start. Eat foods rich in vitamin E and folic acid and avoid pill supplements.
Nourishing herbal infusions provide lots of folic acid and other nutrients needed for healthy babies. I use four herbs, one at a time, that are exceedingly rich in minerals and proteins. Each has something special to offer baby and mother. It is important to use these only in a water base. Pills and tinctures can have a detrimental effect on mom and babe.
Nettle leaf is loaded with folic acid and calcium, lots of minerals, and tons of vitamins, including E. It strengthens hair, blood vessels, and the kidney/adrenal complex. It is considered as safe as kale.
Restless Leg Syndrome
RLS is also associated with folic acid anemia and a B vitamin deficiency. Red clover infusion is rich in both, as are oatstraw and nettle.
Herbal Medicine the Wise Woman Way, part 1
Red clover blossom infusion is one of the world's best remedies for infertility, no matter what the cause. It nourishes the health of both eggs and sperm, opens blocked fallopian tubes, adjusts hormones, and generally makes the entire body more receptive to pregnancy. It is also highly regarded as an anti-cancer remedy. It is considered safe for consumption by pregnant and lactating women.
The high vitamin content of red clover blossoms, combined with the folic acid in the leaves is especially helpful to sperm and egg production and helps prevent birth defects.
Fertility After Forty
Boosting your nutritional status makes birth defects less of a worry. Women who drink 2-4 cups of stinging nettle infusion daily and eat cooked leafy greens as well as lettuce salads are getting the abundant folic acid, calcium, magnesium, and other minerals needed to create a healthy baby. (Tinctures, pills, and teas contain little or none of these important nutrients.)
If you are unfamiliar with the infusions she talks about you can read here: How to Make Infusions, or I would be happy to explain further.