A pregnant women’s diet should consist of a variety of food groups to meet the needs of nutrients and minerals for pregnancy health and proper growth and nourishment of your baby. While many vitamins are required, vitamin B or folic acid during pregnancy plays a vital role.
Following is a list of food groups that contain folates or folic acid in abundance and are safe during Pregnancy
1 cup of kidney beans = 131 mcg folates (31% of the recommended dosage)
1 cup of lentil soup = 358 mcg folates ( 90% of the recommended dosage )
1 cup of Asparagus = 137 mcg folates (34% of the recommended dosage)
1 cup of spinach = 58.2 mcg folates (15% of the recommended dosage)
1 cup of beetroot salad = 148 mcg (37% of the recommended dosage)
1 cup of Brussel sprouts = 47 mcg (12% of the recommended dosage)
1 cup of cooked broccoli = 57 mcg (14% of the recommended dosage)
1 Orange = 55 mcg of folates (15% of the recommended dosage)
1 An ounce of Walnut= 28 mcg (7% of the recommended dosage)
1 An ounce of Flaxseed = 24 mcg ( 6% of the recommended dosage)
1 egg = 23.5 (6% of the recommended dosage)
Folates are super important micronutrients found in abundance through your diet. Including a variety of food groups, fortified food as well as supplements is an easy way to improve the health aspects of your growing baby.
Folic Acid – The pregnancy miracle supplement
Folates plays a significant role in the well being of pregnant women’s. It is necessary to consume enough folic acid during pregnancy as it performs several functions and protects the unborn from significant congenital deformities of spine and brain, neural tube defects, and spina bifida. It plays a vital role in pre-pregnancy as well and boosts fertility while helping you conceive and assuring a healthy baby.
• It supports healthy cell division of the unborn baby and supply of sufficient micronutrients and oxygen to your baby and various parts of your body.
• It plays an essential role in the production of DNA (Deoxyribonucleic acid); they promote healthy development and prevents any congenital disabilities.
• Folates facilitate the proper formation of hemoglobin. It can avoid complication for both baby and mother during pregnancy as well as at the time of delivery
While helping increase the blood flow and supply of nutrients to the placenta and unborn baby, it also prevents some severe diseases and deformities.
Some of them are as listed below:
• Cleft palate or Cleft lips
•Congenital heart defects
•Neural tube defects
These defects occur in 12 of every 1000 babies born word wide just due to lack of maternal folic acid supplementation or insufficient diet.
Side Effects of Folic Acid
Folates are a water-soluble vitamin. They dissolve well in water so your body can use them. It takes the number of vitamins needed and flushes out the rest through urine. Your body doesn’t store folates; hence, it is ideal for incorporating it into your daily diet. An increase in folic acid during pregnancy is no harm to your body or baby; you may enjoy the natural sources as much as you can. As the pregnancy is a delicate stage, the supplements are advised to be consumed according to your gynecologist recommendations.