5 Foods Rich in Folic Acid for Pregnant Women
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| 5 foods rich in folic acid for pregnant women |
5 Foods Rich in Folic Acid for Pregnant WomenFolate, also known as vitamin B9, is involved in many biological processes in the body. This intake plays a role in DNA synthesis, cell division, and the formation of red blood cells.
Folic acid is also important to consume during pregnancy because of its essential role in forming the baby's neural tube. Mothers can find these nutrients in various types of food, one of which is green leafy vegetables.
Foods High in Folic Acid for Pregnant Women
Planning to get pregnant or currently pregnant? Mothers need to consume 400 micrograms of folic acid every day before becoming pregnant and until the pregnancy reaches 12 weeks of age.Folic acid is an essential nutrient that can help prevent several birth defects. For example, defects in the baby's brain (anencephaly) and spine (spina bifida).
You can get folic acid from fruits and other food resources. Looking for fruits that contain high amounts of folic acid? Here 4 choices of fruit that contain folic acid.
You can get folic acid from fruits and other food resources. Looking for fruits that contain high amounts of folic acid? Here 4 choices of fruit that contain folic acid.
Here are some of the folic acid food source recommendations that you can try:
1. Nuts
Nuts are an excellent source of folate. The percentage of folic acid will depend on the type and how much the mother consumes per day.One cup (177 grams) of cooked red beans contains 131 mcg of folate, or about 33% of the body's required daily value (DV). Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, 90% of the DV.
Not only do they contain folate, but nuts are also a source of other nutrients, such as protein, fiber, and antioxidants, and micronutrients, such as potassium, magnesium, and iron.
If you prefer to get your folic acid intake from supplements, here are some product recommendations that you can try: These are 5 Recommended Folic Acid Supplements for Pregnant Women.
2. Asparagus
Asparagus contains several vitamins and minerals, including folic acid. In fact, a half cup (90 grams) of cooked asparagus contains about 134 mcg of folate or 34% of the DV.Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties. Moreover, this vegetable is a source of heart-healthy fiber and can meet up to 6% of the body's daily fiber needs.
Eggs are also rich in protein, selenium, riboflavin, and vitamin B12. In addition, this food is also rich in lutein and zeaxanthin, two antioxidants that can help reduce the risk of eye disorders such as macular degeneration.
3. Eggs
Adding eggs to your daily diet is one of the best ways to increase folic acid intake. One grain contains 22 mcg of folate or about 6% of the DV.Eggs are also rich in protein, selenium, riboflavin, and vitamin B12. In addition, this food is also rich in lutein and zeaxanthin, two antioxidants that can help reduce the risk of eye disorders such as macular degeneration.
4. Green leafy vegetables
Green leafy vegetables such as spinach, kale, and arugula are low in calories but rich in many essential vitamins and minerals, including folic acid.One cup (30 grams) of raw spinach provides 58.2 mcg or 15% of the DV. Green vegetables are also high in fiber and vitamins K and A. These vegetables can reduce inflammation, cancer risk, and weight.
Apart from folic acid, beets are also rich in nitrates. This plant compound helps lower systolic blood pressure by 4–5 mmHg in adults with normal health.
5. Beetroot
The last recommended food high in folic acid is beets. One cup (136 grams) of raw beets contains 148 mcg of folate, or about 37% of the DV.Apart from folic acid, beets are also rich in nitrates. This plant compound helps lower systolic blood pressure by 4–5 mmHg in adults with normal health.
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