Consumption of folic acid during pregnancy is extremely important for the proper development of the baby. In fact, doctors usually recommend that you start taking it when you start looking for a baby.
Now, why is folic acid so important for healthy fetal growth? In particular speaking of the child, folic acid, also known as vitamin B9, folate or folacin, helps prevent neural tube birth defects. And this is proved by this study published in Electronic medical journal.
Before and during pregnancy It is recommended to consume around 400 milligrams of folic acid per day so that the baby’s organs and tissues form properly. Let’s see together, below, how you can increase the consumption of folic acid during pregnancy.
Taking folic acid during pregnancy
As we have already said, taking adequate doses of vitamin B9 daily will help prevent birth defects affecting the child’s spine, spinal cord or brain. Among them, the most common are the following:
- spina bifida: a condition in which the fetal spine does not close completely, usually causing nerve damage and mild paralysis of the legs.
- Anencephaly: a defect that does not allow the correct development of the skull and brain. This condition is associated with stillbirths and stillbirths after birth.
- Chiari malformations: Occur when brain tissue extends into the spinal canal. They are malformations in the structure of the cerebellum, the part of the brain that manages balance. The damage can be small or extensive and can affect the child’s life to a greater or lesser extent.
Also, taking folic acid is good for you it will help you break down and use new proteins and prevent gestational anemialike this article published in Cuban Journal of Obstetrics and Gynecology.
How to increase folate consumption?
Now that it’s clear why it’s important not to have a folic acid deficiency, let’s look at ways you can increase your folic acid intake during pregnancy.
1. Folic Acid Supplements
As we have already anticipated at the beginning, specialists recommend integrating the diet with folic acid supplements. Indeed, if you have consulted with your gynecologist before starting the search for pregnancy, he will certainly have advised you to start taking supplements three months before becoming pregnant.
Tip: Take folic acid at the same time each day. Sticking to a routine is usually the best way not to forget your intake. Any other idea? Use your mobile alarm to remind you of your consumption.
2. Consume fruits and vegetables with folic acid
It is important that you include in your diet during pregnancy different types of fruit and vegetables rich in this vitamin. To do this, eat 4 to 5 servings of the following foods per day:
- Beets (140 micrograms/100 grams).
- Spinach (140 micrograms/100 grams).
- Broccoli (90 micrograms/100 grams).
- Lettuce (34 micrograms/100 grams).
- Asparagus (30 micrograms/100 grams).
- Tomato (28 micrograms/100 grams).
- Celery (12 micrograms/100 grams).
- Avocado (11 micrograms/100 grams).
- Carrot (10 micrograms/100 grams).
- Pumpkin (10 micrograms/100 grams).
- Citrus fruits like strawberrieskiwis, oranges, raspberries and papayas.
3. Eat legumes every week
Legumes they are the main source of plant protein and are also rich in folic acid and fiber, very important to avoid constipation in pregnancy. You can make all kinds of dishes with them, from stews to salads.
4. Add nuts and seeds to your meals
Nuts and seeds are perfect for adding a crunch to yogurt, cake or bread. You can also use them as part of your salads or as snack greet. This type of food provides good amounts of folic acid, as well as healthy Omega-3-based fats.
5. Buy fortified foods
If you need to increase your folic acid intake during pregnancy, opt for flour, rice, pasta and fortified breakfast cereals. Read the labels to check your contribution rate.
Some studies have suggested that excessive folic acid intake could have adverse consequences for the child, particularly during periods of cell multiplication. Consult your doctor about the need to take supplements of this vitamin.
As you see, Consuming folic acid during pregnancy is vital for you and your baby.. Talk to your doctor before trying to get pregnant to find out whether or not you need to take supplements of this vitamin. Follow the advice of the specialist, no one better than him will know how to take care of you and your child.
The post 5 Ways To Increase Your Folic Acid Intake During Pregnancy first appeared in research-school.