Pregnant women need a lot of nutrients to support the growth and development of their baby in the womb, and folic acid is one of the essential nutrients recommended by doctors. Some expectant mothers may not yet be aware of which foods contain folic acid and how folic acid benefits pregnant women. You can find the answers to these questions in this article.
Folic acid and pregnancy
Adequate folic acid intake is essential, so it is necessary to supplement folic acid more than usual during pregnancy.
Folic acid helps in the development of the baby's tissues, the formation of nerve cells in the brain, reduces the risk of birth defects, and contributes to the intelligence and cognitive abilities of the baby. Additionally, it supports the production of breast milk for the mother after childbirth.
Benefits of Folic Acid – Folate
Folic acid is a vital compound for the synthesis of nucleic acids, RNA and DNA, which are essential for cell reproduction and growth. A deficiency in folic acid can slow down or disrupt growth, leading to abnormalities, especially in a developing fetus, potentially causing birth defects.
Folic acid helps reduce the risk of spinal cord defects, a common issue for unborn babies.
It plays a crucial role in brain development and acts as an important neurotransmitter for the brain.
Folic acid is a coenzyme known as tetrahydrofolic acid (THFA), which helps in the proper breakdown of amino acids.
It is also essential for the formation of red blood cells, strengthening them, and thus effectively preventing anemia. Folic acid aids in carbon transfer, which is vital for heme production.
Furthermore, folic acid stimulates appetite, preventing loss of appetite, and promotes the effective production of stomach acid.
Additionally, folic acid helps expel fat from the liver, reducing the risk of fatty liver disease.
Folic acid can be found in the following types of foods:
The types of foods that are rich in folic acid are as follows:
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Leafy Greens – These are excellent sources of folate. Adding spinach, cabbage, or lettuce to your meals can boost your folic acid intake. Just one large serving of these vegetables per day can provide enough folic acid for your body.
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Legumes – Such as red beans, peanuts, black beans, and hazelnuts. They are high in protein and folic acid, making them especially beneficial for pregnant women.
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Fruits – Most fruits are rich in folic acid, especially citrus fruits. Additionally, papayas, grapes, bananas, cantaloupes, and even strawberries are high in folic acid.
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Broccoli – One cup of broccoli can provide up to 26% of the daily recommended folic acid intake.
Here are 15 foods that are rich in folic acid and easy to find:
1.Spinach
Spinach is a green leafy vegetable that is very high in folate, even three times more than broccoli. It is especially beneficial for pregnant women.
Recommended dishes: Baked spinach with cheese, steamed egg with spinach, scrambled eggs with spinach. ไม่เอาตัวเลข
2.Broccoli
Broccoli is rich in nutrients, vitamins, and folate. It also contains sulforaphane, a compound known for its anti-cancer properties.
Recommended dishes: Stir-fried broccoli with fresh shrimp, broccoli salad.
3.Avocado
In addition to being high in folate, avocados are packed with potassium, vitamin K, vitamin C, and vitamin B6. They are also a source of healthy fats.
Recommended dishes: Avocado sandwich, avocado salad.
4.Legumes
Legumes not only have high folate content but are also a great source of protein, fiber, potassium, magnesium, iron, and antioxidants.
Recommended dishes: Grain fried rice, sweetened red beans.
5.Asparagus
Asparagus is a great source of folate and is also high in fiber, which benefits heart health. It contains antioxidants that help with inflammation and bacterial infections.
Recommended dishes: Asparagus wrapped in egg, stir-fried asparagus with oyster sauce.
6.Eggs
Eggs are widely known for their many health benefits, and they are also high in folic acid.
Recommended dishes: Steamed eggs, omelette, soft-boiled eggs, fried eggs.
7.Green Leafy Vegetables
Green leafy vegetables, especially spinach and lettuce, are rich in folate. They also contain fiber, vitamin K, and vitamin A.
Recommended dishes: Stir-fried vegetables, salad.
8.Corn
In addition to green leafy vegetables, yellow corn is another food that contains folate.
Recommended dishes: Boiled corn, buttered corn on the cob.
9.Citrus Fruits
Most fruits are rich in folic acid, especially citrus fruits, which are among the highest sources of folate. For instance, an orange contains up to 50g of folic acid. Other fruits like papaya, grapes, bananas, cantaloupe, and strawberries are also high in folate.
Recommended dishes: Fruit smoothies, fruit salad.
FAQ
When should pregnant women start taking folic acid?
Folic acid can be taken as soon as planning for pregnancy begins, ideally 1-3 months before conception, and continued until around 12 weeks of pregnancy.
How much folic acid is needed during pregnancy?
During pregnancy, the body requires 800 micrograms of folic acid per day. However, it is recommended not to exceed 1 milligram per day, as excessive folic acid may interfere with vitamin B12 absorption, potentially leading to anemia.
What are the risks if a pregnant woman does not get enough folic acid?
If a pregnant woman does not get enough folic acid, the baby is at higher risk for birth defects, including brain and central nervous system abnormalities, and an open skull, which can lead to a high risk of death.