Folic acid (also known as vitamin B9) is a very important nutrient for pregnant women and the development of the fetus. Vitamin B9 aids in the formation of blood cells, synthesis and division of DNA, a deficiency of which can cause neural tube defects. Vitamin B9 is so important, but not all pregnant women know it folic acid in food any. This article Doppelherz suggests you 12 foods rich in folic acid Good for pregnant women that you need to add to your daily menu.
Before learning Folic acid is abundant in which foods?Doppelherz summarizes the benefits of folic acid for pregnant women that you need to know:
- Prevention and prevention of birth defects for babies during pregnancy and after birth
- Supplement, strengthen blood for the body
- Boost thyroid health
- Prevent and limit cardiovascular diseases and strokes
- Prevention of kidney-related diseases
- Preventing memory loss
Top of the list foods rich in folic acid is asparagus. Asparagus has a very high content of fiber, folic acid, potassium, 100g of asparagus contains up to 1,000 µg of folic acid. To provide 65% of the body’s daily folic acid needs, you only need 1 cup of boiled asparagus. With a high content of vitamin B9, asparagus helps prevent the risk of neural tube defects in the fetus. Not just foods rich in folic acidAsparagus also contains a lot of nutrients that the body always needs such as vitamins A, K, C and manganese. When using asparagus, pregnant women should be careful not to overcook it because it will lose its nutritional value and absolutely should not be eaten raw to avoid poisoning by bacteria.
Cauliflower, Broccoli, Cabbage
On the top of the list foods containing folic acid group of cauliflower, broccoli, cabbage. For the followers of vegetables, there will be nothing left of this group of nutritious dishes. Cauliflower, broccoli help fight skin aging, help digestion, prevent some cancers. This group of vegetables is foods rich in folic acid, Only 100g of broccoli contains about 104 µg of folic acid, meeting ⅕ of the daily folic acid needs of pregnant women. This food group is also rich in vitamin C, calcium, iron and fiber, helping pregnant women avoid anemia, fatigue, dizziness and dizziness. In addition, cauliflower also contains sulforaphane, which is strongly studied by scientists for its ability to fight cancer.
Types of beans
Beans (soybeans, okra, peas, lentils, peas, white beans, green beans, black beans…) are always a group. foods rich in folic acid and has high nutritional value. In addition to folic acid, beans are also rich in vitamins and nutrients such as: B vitamins, selenium, potassium, iron, magnesium, etc., which are very good for the health of mothers and babies. According to many nutritionists, the folic acid content in 1 cup of beans is as follows:
- 1 cup of okra contains 37 g of folic acid
- 1 cup of green beans contains 101 g of folic acid
- 1 cup of black beans contains 256 g of folic acid
- 1 cup of lentils contains 358 g of folic acid
Nuts such as: walnuts, sunflowers, peanuts, almonds.. are rich in omega-3 and contain a lot of folic acid. As follows:
- 1 cup fortified walnuts with 28 g folic acid
- 1 cup almonds fortified with 46 g folic acid
- ¼ cup sunflower seeds fortified with 82 g folic acid
- ¼ cup of peanuts fortified with 88 µg of folic acid.
Among the fruits, the citrus family is ranked in the row foods rich in folic acid. One orange can contain 50 µg of folic acid. In addition, there are other fruits rich in folic acid such as: tomatoes (one cup of tomato juice contains about 48 µg folic acid). Tomatoes are also a fruit that is not only rich in vitamins but also high in fiber and antioxidants.
Mushrooms are considered foods rich in folic acid, Protein, vitamins, amino acids, calcium, iron, potassium vitamin D, copper, selenium, antioxidants and antibiotics. Besides, mushrooms are also foods with low fat, cholesterol, and carbohydrates, which are very suitable for pregnant women. Mushrooms are delicious food, can be used often, processed many dishes such as: soup, salad, sauteed mushrooms, cooked soup … However, when using mushrooms, need to be careful to avoid food poisoning.
Animal liver, especially beef liver is foods containing folic acid a lot, even twice as high as many other foods. 100 grams of cooked beef liver provides more than 200 µg of folic acid. Besides, this food also contains a lot of vitamins A, B12 and protein. However, you should use this food in moderation because this is a dish containing a lot of cholesterol, which is not recommended to use much.
Cereals and bakery products
Cereals are the main source of folic acid for the body every day. Cereal and wheat products are very popular and easy to use: pasta, bread, crackers, breakfast cereals… Some studies prove that folic acid found in cereals, wheat is easy. It is more easily absorbed by the body than the natural folic acid found in food.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.