Mommies, do you know how essential folic acid is to your body? Why do women need it more than men? This is for the reason that folic acid is a vital supplement during before and during pregnancy. Consuming foods high in folic acid during pregnancy can help prevent certain birth defects. Studies also showed that taking more folic acid can reduce the risk of having hypertension. The average adult needs about 400 mcg of folic acid a day for energy, muscle strength, coordination, and concentration.
Folic acid vs folate
Folic acid and folate are both forms of Vitamin B9 but they have a significant difference. Folic acid is the synthesized version and can be found in processed foods, vitamins, and supplements. Folate can be found in vegetables, some fruits, eggs, and nuts.
So, you may ask, “Which is better to consume? Folic acid or folate? Some women’s gene doesn’t allow proper conversion of synthetic folic acid into active methylfolate so there’s a high chance that these women do not absorb their Vitamin B. This is the reason why taking folate from whole foods or supplements that have the natural form of folate is better rather than the having the synthesized ones.
Folic acid benefits to pregnant women
Are you pregnant or trying to have a baby? Then, you are recommended to take folic acid up to 12 weeks of pregnancy to help your baby grow healthy and normal.
There were studies that have shown that taking folic acid before conception highly reduces the cases of birth defects which are known as neural tube defects wherein the spine and brain are not formed normally. These conditions are commonly termed as spina bifida and anencephaly which usually develop in the first few weeks of pregnancy, just before a woman knows that she is expecting. A woman, if she really wants to get pregnant, should take folic acid or foods high in folic acid before and during pregnancy to avoid these conditions to develop on their babies.
Foods that are high in folic acid
Did you know that the first 1000 days of your child’s life are the most important and influential? As a parent, you have an amazing power to shape their future by keeping them healthy, nourishing, and loving them while they are in your womb.
Folate or folic acid is one of the most essential vitamins for pregnant women as it supports healthy division of cells as well as promotes proper fetal growth and development.
Here are the top 10 healthy foods high in folate or folic acid that every woman should take before and during pregnancy.
1.Legumes
Legumes include beans, peas, and lentils. These food are an excellent source not just of folate but also protein, antioxidants, potassium, fiber, iron, and magnesium.
2. Eggs
Just one large-sized egg can give you 23.5 mcg of folate. That’s why you should add eggs to your diet to enhance your intake of other essential nutrients you and your baby need. Eggs are also rich in protein, selenium, riboflavin, Vitamin B12. and also contains antioxidants that may help lessen the risk of eye problems.
3. Green, leafy vegetables
Don’t forget your leafy greens such as spinach, kale, and arugula which contain a high amount of vitamins and minerals and that include folate. Green, leafy vegetables are also loaded with fiber, as well as Vitamins K and A. Including green, leafy vegetables to your diet can keep you away from cancer and obesity.
4. Citrus fruits
We love citrus, most especially oranges! They are not just delicious and rich in flavor but also bursting with folate. One big orange has 55 mcg of folate, not to mention Vitamin C, which is a vital micronutrient that can increase immunity and helps in preventing diseases such as pancreatic, breast, and stomach cancer.
5. Nuts and seeds
Nuts and seeds are rich in fiber, protein, vitamins, and minerals that your body needs. Incorporating them into your diet can also help you meet the folate requirements, most especially during pregnancy.
Read also: All of the Things you Need to Know About Nut Allergy During Pregnancy
6. Beef liver
Beef liver is also one of the foods high in folate or folic acid that a woman should include to her diet during pregnancy. It has a huge amount of protein which is essential in tissue repair and hormone and enzyme production.
Final thoughts
Doctors really advise pregnant mothers and those who want to be pregnant to include folate or folic acid to their diet. This is for the main reason that folate is a vital micronutrient that should be taken abundantly through your diet, most especially during pregnancy.
Other foods high in folate or folic acid that a woman should take during pregnancy are broccoli, avocado, grains, papaya, and banana.
These foods are not just high in folate but also loaded with other key nutrients that improve our overall health.
Read also:
- 8 Power Foods To Get You Pregnant
- Pregnancy Diet: How Safe is it to Eat Apricot During Pregnancy?
- Eating Avocados Essential Guide for Pregnant and Lactating Mothers
