Folic acid is a man-made form of a B vitamin called folate. Folate plays an important role in the production of red blood cells and helps your baby’s neural tube develop into their brain and spinal cord. The best food sources of folic acid are fortified cereals. Folate is found naturally in dark green vegetables and citrus fruits.
Good nutrition is important for everyone, but particularly important for pregnant women for healthy growth and development of their baby.
It is important to get enough nutrients and vitamins before conception and during pregnancy.
Folic acid supplements are recommended for women who are planning to become pregnant, could become pregnant or are pregnant.
What is Folic acid?
It is vital for healthy bodily growth and development in everyone and is especially important for pregnant women. Your body uses folic acid to make DNA. If you’re pregnant, folic acid is needed to help the development of your baby’s nervous system and neural tube early in pregnancy.
The neural tube is one of the first things your baby will grow. It will become your baby’s brain and spinal cord and the bones that enclose them. The neural tube is formed in the first four to six weeks of pregnancy.
A neural tube defect can happen when something goes wrong in the development of a baby’s neural tube. This can cause a range of disabilities including loss of bladder and bowel control, and paralysis of the legs. In some cases, the effects can be more severe.
Foods with Folate
Many foods, particularly dark, leafy greens, are full of folate, which helps to make it easy to get all of the vitamin B9 you need from your diet. You can also find fortified cereals that contain the vitamin. Some of the foods with the most folate include:
Dark, Leafy Greens
Many types of dark, leafy greens have high concentrations of folate. Spinach, a powerhouse of nutrients, provides 58mcg in a 1-cup serving of raw leaves and 131mcg in a half-cup serving of cooked. A half-cup of boiled mustard greens has 52mcg. A cup of raw collards has 46.4mcg.
Legumes
Legumes, which include beans, peas, and lentils, are an excellent source of plant protein, as well as fiber, iron, magnesium, and antioxidants. They’re also high in folate, with different varieties providing different amounts. A half-cup of kidney beans has 46mcg and black-eyed peas have 105mcg. A half-cup of peas has 47mcg.
Asparagus
Asparagus is high in many important nutrients, including folic acid. Four spears have 89mcg. The vegetable also provides anti-inflammatory and antibacterial properties.
Broccoli
Like many other vegetables, broccoli is high in many essential vitamins and minerals, such as vitamin C, vitamin K, and vitamin A. A 1-cup serving of raw broccoli has 57mcg of folate. The folate content is even higher when you cook broccoli, with a half-cup serving providing 84mcg.
Oranges
Oranges, and other citrus fruits, are most well-known for their vitamin C content. They also contain a decent amount of folate. One small fresh orange provides 39mcg of the vitamin.
Bananas
Bananas are typically known best for their potassium content. They’re high in carbohydrates, and they’re easily digestible. Add the fact that they’re highly portable, and they’re a perfect pre-workout snack. One medium banana also contains 24mcg of folate.
8.Eggs
Eggs are a common breakfast food, high in many essential vitamins and minerals. Along with protein, selenium, riboflavin, and vitamin B12, one hardboiled egg contains 22mcg of folate. While eggs are generally considered healthy, the yolks are high in cholesterol. If you have high cholesterol or heart disease, or you’re trying to watch your cholesterol intake, you may want to limit the number of eggs you eat per week.
https://www.health.qld.gov.au/news-events/news/why-take-folic-acid-pregnant-spina-bifida
