Fruit can be a delicious source of folate, a B vitamin everyone needs, especially women who could become pregnant.
Folate, also known as vitamin B9, helps the body make and repair DNA, produce healthy red blood cells and prevent a type of anemia, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Higher folate intake in young adulthood is also associated with lower blood pressure later in life, a study found, one of the nutrient's potential heart health benefits.
"It's essential for cell growth and tissue formation, which is why it's particularly important during times of rapid growth, such as pregnancy and adolescence," Rizzo says.
The vitamin supports proper development of a baby's brain and spinal cord in the early stages of pregnancy, plus the rapid cell division in the developing fetus and placenta, she adds.
Women who don't get enough folate in the first few weeks of pregnancy -- often before they know they're pregnant -- are at risk of having babies with neural tube defects, such as spina bifida, according to the Centers for Disease Control and Prevention.
The vitamin has been in the news recently after the U.S. Department of Health and Human Services said cerebral folate deficiency has been associated with autism. But experts told NBC News this folate hypothesis is based on relatively weak science.
Folate is the natural form of vitamin B9 found in foods such as leafy greens, legumes, fruits and fortified grains, Rizzo explains. Adults should consume 400 micrograms daily, while pregnant women should get 600 micrograms, according to the National Institutes of Health.
"If you eat a varied diet with whole foods, you can get enough in the diet, but it may be tough," she says.
That's why the CDC recommends women who could become pregnant take a daily supplement with 400 micrograms of folic acid -- the synthetic form of folate -- in addition to eating folate-rich foods, Rizzo notes.
Here are nine fruits highest in folate:
Guava
* 1 cup of guava, 81 micrograms of folate
With a sweet-tart flavor and bright pink color, guavas are tasty and nutritious. They're high in antioxidants, vitamin C, potassium and fiber, dietitians say.
Guavas also make the list of fruits with the most protein and magnesium.
Mango
* 1 cup of mango, 71 micrograms of folate
This tropical fruit makes healthy eating a "delightful sensory experience," researchers write.
Besides folate, it contains plenty of potassium, and mangiferin, an antioxidant being studied for its health benefits.
Mango's vibrant yellow flesh also signals a fruit high in vitamin A.
Papaya
* 1 cup of papaya, 53 micrograms of folate
Papaya has a reputation for so many health benefits it's been called the "fruit of long life."
It delivers nutrients including magnesium, potassium, lycopene, and vitamins A, C, E and K. It also contains a bit of iron and calcium.
Papaya is delicious on its own or when added to smoothies.
Avocado
* 1/3 of an avocado, 40 micrograms of folate
Creamy and satisfying, avocado is a fruit that comes with vitamin E, healthy unsaturated fat and fiber.
Besides its starring role in guacamole, avocado is perfect in salads, mashed on top of toast or used in place of butter in baked goods.
Berries
* 1 cup of strawberries, 36 micrograms of folate
* 1 cup of blackberries, 36 micrograms of folate
* 1 cup of raspberries, 26 micrograms of folate
Berries are the second most popular fruits in the U.S. (just behind bananas) and no wonder. They're juicy, sweet, colorful and packed with vitamins and fiber.
"It's recommended to eat eight strawberries a day," registered dietitian Jackie Newgent previously told TODAY.com.
"That counts as a serving of strawberries, and it's the amount that research suggests may help reduce the risk of certain cancers, boost brain and heart health, and manage Type 2 diabetes," she adds.
Berries also make the list of fruits with the most antioxidants.
Jackfruit
* 1 cup of jackfruit, 36 micrograms of folate
When ripe, jackfruit is sweet and eaten raw or as part of a dessert.
But unripe jackfruit has a neutral taste and a stringy, meat-like consistency, so it's used as a meat substitute. That's how vegan barbecue pulled "pork" sandwiches are often made.
Pomegranate
* 1/2 cup of pomegranate arils, 33 micrograms of folate
Pomegranate seeds, known as arils, and their juice are famous for their anti-inflammatory effects. Rizzo considers pomegranates as one of the healthiest fall foods.
"Their beautiful color is from the anthocyanins," a type of beneficial plant compound known as a flavonoid, Theresa Gentile, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.
Flavonoids may help prevent skin cancer, prostate cancer and colon cancer, she noted.
Cantaloupe
* 1 cup of cantaloupe, 33 micrograms of folate
Hydrating and juicy, cantaloupe is among fruits with the most water, which is important for health.
It contains lutein and zeaxanthin, nutrients that support healthy vision. The vibrant orange color stands out in fruits salads and on breakfast plates.
Citrus Fruits
* 1 orange, 25 micrograms of folate
* 1/2 of a grapefruit, 11 micrograms of folate
These vitamin C stars have immune-boosting properties, important for cold and flu season.
Both are hydrating snacks that also produce tangy, delicious juice that's a staple for breakfast.
Drinking orange juice can contribute to folate intake, Rizzo says. "Just keep portion sizes in mind since juice is concentrated in natural sugars and lacks the fiber of whole fruit," she advises.