Pregnancy is a very important and delicate stage in the life of a woman. It is when everything in your body changes internally and externally. This is why you should be extra careful and extra responsible when it comes to your lifestyle and diet. Remember that you already carry another living being in your womb so you really have to consider everything that you do especially the way you choose your food and the way you eat.
If you are pregnant, you should make sure that your food contains all the nutrients that you and your baby need. Folic acid, folate, or Vitamin B9 is one of the most important vitamins that you should include in your diet. This vitamin really helps in the development of DNA, assures normal blood cell production, supports normal functioning of nerves, and prevents defects in your babyâ€™s neural tube such as anencephaly, encephalocoele, and spina bifida. Anencephaly is when the brain is underdeveloped to the maximum level. Encephalocoele is a condition wherein the tissues of the brain protrude our of the cranial cavity through an opening. Spina bifida is the incomplete fusion of the spinal column and the spinal cord. These medical conditions happen even before the women discovers that she is actually pregnant, about 28 days into the pregnancy. This is basically why women should really stock up on folic acid, even if you are not planning to have a baby yet.
Pregnant women should still get 400 micrograms of folic acid even three months after they conceive. This should be continuous, on a daily basis. If ever your last pregnancy had a neural tube defect, your doctor may increase your folic acid dosage to prevent it from happening again. You could take in folate through supplements prescribed by your doctor. But there are foods that are also good sources of folic acid. Below is a list of foods with folic acid for pregnancy that you should consider:
1. Liver (beef)
Beef liver makes it in the list of foods with folic acid for pregnancy. It contains at least 860 mcg of folic acid when 4 ounces of it is consumed. There are several recommended daily amounts of folic acid. Some say that it should be 650 micrograms while some regard 400 micrograms for pregnant women. So in just one meal that has 4 ounces of beef liver, a pregnant woman could have more than these daily allowances.
In the list of foods with folic acid for pregnancy, beans are included. Kidney beans, green beans, pinto beans, garbanzo beans, lima beans, lentils, navy beans, and black beans are very high in folic acid. You could have 40 to 357 micrograms of folic acid for every cup of any of beans. If you opt for canned ones, you should rinse them well to get rid of the sodium. This reduces the retained water when you ingest the beans.
The fruit is packed with nutrients and has always been a common food item when a woman is pregnant. This is why fruits belong to the list of foods with folic acid for pregnancy. They are naturally rich in folic acid which vary according to the kind of fruit that you eat. Fruits like papaya (115 micrograms), oranges (40 micrograms), cantaloupe (27 micrograms), strawberries (25 micrograms/cup), and raspberries (31 micrograms/cup) are recommended for pregnant women.
A myriad of vegetables are rich in folic acid. The list of foods with folic acid for pregnancy wouldnâ€™t be complete without vegetables. You should consider eating eggplants, corn, asparagus, mushrooms, greens, green peas, carrots, broccoli, and cauliflower. About 262 micrograms are in a cup of spinach and asparagus. At most, 20 micrograms of folic acid are in a serving of carrots and eggplants.
5. Whole grains (enriched)
Whole grains also belong to the list of foods with folic acid for pregnancy. If you love your wheat grains, you should read the labels of the cereals, rice, and pasta that you buy from the grocery. There are folic acid-enriched whole grain products that you could purchase instead f the regular ones.
It is important that you know your rich sources of folic acid. This is just a small list of food items that you could start with. Keep on searching for other folic acid-rich foods with the help of the internet, yourÂ dietitian, or your doctor. So many food items could make your list of foods with folic acid for pregnancy if you pay attention to their nutrient content. You should learn how to start being a responsible parent even before the very moment of conception. It is