Folic acid in pregnancy

Folic acid in pregnancy: DOSAGE AND USE

Vitamin B9 or folic acid during pregnancy is essential for the proper development of the fetus, cell regeneration and DNA synthesis. Today, this acid can be obtained in the form of pills or supplements, but it is certainly preferable to consume foods that naturally contain it. Green leafy vegetables (all greens), as well as many citrus fruits are an irreplaceable source of B-complex vitamins, they regulate a whole range of processes in the human body. This remarkable vitamin is not "reserved" only for pregnant women, but it can be used by everyone, as it will protect us from many diseases - even those serious like cancer. On the other hand if you are planning to become pregnant, you need folic acid before pregnancy to bring your body in perfect condition. The best foods rich in folic acid, in addition to green leafy vegetables are citrus, lentils, many legumes, natural squeezed juices and seeds.

Why is folic acid important in foods?

It has a most important role in the formation of erythrocytes (red blood cells), which carry oxygen to all tissues and cells in the organism and therefore lack of folic acid can cause anaemia. In addition it significantly reduces the levels of homocysteine, non-protein amino acids, which in high concentrations often cause the clogging of blood vessels, and those associated with the occurrence of depression and senile dementia and Alzheimer's disease. Sufficient amounts of folic acid in the body can protect us from serious diseases such as cervical cancer, colon cancer, breast cancer, stomach and pancreas. Scientific research has shown that this vitamin solves problems with insomnia, and is effective for symptom relief in case of eye diseases. The most common effects of folic acid deficiency are irritability, fatigue, depression, memory impairment and dementia, gastrointestinal problems, loss of appetite, diarrhoea, problems with growth, inflammation of the gums, etc.. The lack of these substances is associated with the degenerative nerve damage and Parkinson's disease, and in addition, the risk of osteoporosis is much higher.
Folic acid in pregnancy; dosage

The recommended daily dose of vitamin B9 depends on the age and condition of the body - people older than 16 are advised to consume 400 micrograms, while folic acid in pregnancy takes a greater amount of up to 600 micrograms. Insufficient amounts of vitamin B9 in the body can cause a large number of health problems in new-borns, such as low birth weight and increased risk of neural tube defects - spina bifida. Therefore, the women are recommended folic acid before conception and three months before conception. Besides a lack of acid in the body can cause problems in language development in children. A group of researchers from the Institute of Public Health in Oslo (Finland), which has undergone testing of 39,000 babies, said in the conclusions of the study that eating foods rich in vitamin B9 in the period from four weeks before conception until the eighth week of pregnancy can greatly boost language development in a child. It turned out that the children of mothers who have not consumed sufficient amounts of folic acid before and during pregnancy had more problems in the development of speech of children of mothers whose diet was rich in this nutrient. The number of such studies is increasing and the results are extremely diverse, almost we read in one doctoral forum that folic acid during pregnancy is not good, while there has been a violent reaction among readers. Our recommendation is to always rely on the recommendations of your doctor. In addition to the recommended intake of folic acid before conception and in small doses, it's also important to take it throughout pregnancy, but the most important is that you drink it in the first eight to twelve weeks, to reduce the potential risk for your baby.

What foods are rich in folic acid?

Green leafy vegetables will make up the lack of folic acid
  • After this vegetable the folate acid got its name (Folium is Latin for leaf) and certainly is rich in this matter. It can be found in the leaves of spinach, chard, lettuce - a plate of vegetables spinach contains about 263 micrograms of folic acid, accounting for about 63 percent of daily needs for this nutrient. Greens definitely will be the first choice when it comes to future mothers. Green fibrous vegetables are advisable to eat during the next nine months, but certainly after childbirth. Whether you eat it in fresh form, to create healing smoothie drinks or to prepare lightly steamed vegetables, they are a great choice because it will equally be pleasant for you and your baby.

The lens are a valuable foods rich in folic acid
  • Compensate folic acid during pregnancy completely in a natural way, eat meals as often as possible from lens group, as well as on all kinds of beans, and in addition, these foods are especially useful for people suffering from problems with anaemia and elevated levels of cholesterol in the blood . Only half a cup of cooked lens contains almost 180 micrograms of folate which is close to half the daily dose that is prescribed by doctors. It is important to say that in addition to the lens of folate are other nutrient such as iron and it is an exceptional high-fibre food. As for the cooking it is not necessary that it is soaked overnight in water, you can prepare it immediately. In the case of beans, one cup has about 115 micrograms of folate in their composition. Prepare it cooked without meat in mild spicy stews or salads. You can also make the so-called crushed beans.

Folic acid in the fruit
  • Citrus fruits such as oranges, grapefruit, papaya, lead to high concentrations of this vitamin - one orange contains about 50 micrograms and one large glass of orange juice has much larger quantities. Due to high concentrations of vitamin C that is contained in citrus, provides much better absorption of iron. If you drink orange juice during the day, you would enter as much as 74 milligrams of folate at once which is certainly a noteworthy amount. Folic acid in pregnancy can be compensated with the juice of kiwi, every pregnant woman should drink or eat it raw, and some consider it the best fruit for pregnant women. Vitamin B9 is not the only nutrient in the fruit. It has a beneficial effects on the digestive, respiratory system and enhances the absorption of iron.

Broccoli as a source of vitamin B9
  • Folic acid in pregnancy, which is equally important for the good health of mothers and babies is found in this super fruits. In just one cup of broccoli, there is as much as 100 micrograms of folate. An exceptional source of beta carotene, vitamin C, dietary fibre, iron and calcium. Be sure to prepare fresh broccoli purchased at a green market, because frozen from the supermarket do not approximate medicinal properties.

Folic acid in pregnancy can be received from asparagus
  • If you eat boiled asparagus up to the amount of one cup, you would enter into the body even 80 micrograms of folate. It is best to prepare it as a side dish. Finely goes with chicken, couscous, rice, beans, quinoa, etc.

Sunflower seeds are a real source of folic acid
  • If you eat a day a handful of seeds up to 30 grams, you would enter even 82 micrograms of folic acid. They go well with a healthy breakfast of cereal, whole grain bread, but also in salads and medicinal soup. They contain calcium and iron.

Tomato juice makes up for a lack of folic acid
  • Folic acid in pregnancy is very effective and can be consumed into the body with this healthy natural juice. It almost does not contain sugar and has about 48 micrograms of folate in one cup. You can drink it if you use supplements with iron, because apart from folic acid it is rich in vitamin C. It is a good choice to eat tomato soup and sauce.

Besides that, a diet rich in fresh organic corn is also recommended. Folic acid in pregnancy can be compensated with foods such as Brussels sprout, cauliflower, parsley, carrots, beets, yogurt, egg yolk and yeast.