InfoHealthyLife.Com - Keep your nutritional intake is very important for maintaining the health of the body. In pregnant women, not just the nutrients needed by the mother, but also very important for the growth of the fetus. One of the nutrients that are most needed by pregnant women is folic acid. Folic acid needs could be filled with a variety of supplements and foods that contain folic acid.
The role of folic acid for pregnancy
Folic acid is a type of vitamin that is soluble in water. Folate, also known as vitamin B9. Basically, the folic acid is not only needed by pregnant women, but also by all people. It's just for pregnant women and nursing mothers as well as couples who are preparing folate acid requirements for pregnancy increases.
Here are some of the benefits of folic acid for pregnancy:
1. Preparing for pregnancy
Folic acid is needed during pregnancy or prepares preconception. The consumption of foods containing folic acid in women is useful for preparing the body before pregnancy.
Whereas in men, foods rich in folic acid can improve sperm quality. This is what makes foods folic acid may increase the chance of getting pregnant.
2. Good for fetal development
Foods that contain folic acid is also sorely needed during pregnancy, especially for the formation of the spinal cord and nerve tube on the brain. Sufficient folic acid intake lowers the risk of birth defects, and other conditions such as premature birth, low infant weight gain, cleft lip. Folic acid also plays a role in preventing miscarriage.
3. Nutrition nursing mothers
Baby get his nutritional from BREAST MILK, therefore it is very important to meet the needs of breastfeeding mothers nutrition nutritional needs in order for infants is also assured. If a baby was born with low weight or certain infections, in addition to the intake of foods rich in folic acid, folic acid supplement use may also be required.
Needs folic acid for pregnant women on average was 400-500 mcg. The need can go up to 600 mcg when entering the second trimester. While in nursing mothers, the need for acid folate average is 500 mcg.
Foods that contain folic acid
Basically, there are countless foods folic acid high, so expectant mothers will never feel bored to consume it. The following is a list of foods that contain folic acid which can be used as an option for daily consumption!
1. Chicken liver
Chicken livers are foods that contain folic acid the highest is recommended. The folic acid content in 100 grams of chicken liver is about 1000 mcg. Consumption of fewer than 100 grams of chicken liver means can already meet the needs of folic acid daily for pregnant women.
2. Beef Liver
The content of folic acid in the liver not as much as in the chicken liver, but still included in foods rich in folic acid a good consumption of pregnant women. There is approximately 250 mcg of folic acid in 100 grams of beef dishes.
3. Soya beans
Soybeans also belong to the foods that contain folic acid. Every 100 grams of whole soybeans there is 210 mcg of folic acid. Soybeans can be consumed directly as well as through petrol products such as tofu, tempeh, and milk.
In addition to soybeans, there are also many other nuts that have a lot of content of folic acid such as red beans, green beans, beans hold, until the peas.
4. Green vegetables
Foods that contain folic acid high next is green vegetables. One of the most recommended is the spinach. This one has a green vegetable content of 130 mcg in every 100 grams. While the other vegetables that include foods rich in folic acid is like broccoli, asparagus, lettuce, and mustard greens.
5. Salmon
Salmon also enter into the list of foods high in folic acid. In addition, it contains folic acid, salmon also contain omega 3 which is also very good for the growth of the fetus.
Consumption of salmon on pregnant women should look for a more advisable to be cooked until done. In addition to salmon, pregnant women are also advised to consume other types of fish, especially freshwater fish.
6. Whole grains
The grain is like wheat, corn, cereals and a variety of petrol products. Aside from being a source of folic acid, whole grains can also be a great source of protein, fiber, and minerals needed by the body.
7. Meat of poultry
Poultry such as chicken meat is also a good source of folic acid. Chicken also has an iron content of much needed by pregnant women, especially during the early trimester.
8. Egg
The egg is the food ingredients that contain vitamins A, D, and some vitamin B complex, including folic acid. Consumption of eggs as food containing folic acid every day is allowed, but not the other content in the egg. Please note that the egg yolk has a fairly high cholesterol content.
9. Fruit
Needs folic acid also can be met using a fruit that contains folic acid. Fruits contain vitamins and minerals that the body needs. Some types of fruit that high folic acid among others such as avocado, papaya, bananas, and melons.
10. The processed milk
Foods that contain folic acid which is milk and petrol products. As we know, the milk is very good for growth. Already available as well as many special expectant mother dairy products fortified with folic acid.
In addition to consuming food and fruits containing high, consumption of folic acid supplements of folic acid for pregnant women may also be required. Before selecting the proper doses supplements should consult first with a doctor.
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