There are important information for pregnant women or for those of childbearing age or for those who are trying to get pregnant: Folic acid is a supplement recommended by doctors and health professionals for better health of unborn baby.so here we will discuss uses and advantages of folic acid for pregnant women
And not just folic acid is important during pregnancy, but also iron, a supplement prescribed by health professionals who assist women during prenatal care.
But the ideal is that consumption of folic acid and ferrous sulphate should begin even before fertilization. This can be accomplished when the pregnancy is planned. But if the baby has come as a “surprise”, there is also no problem: the expectant mother should start as soon as possible to consume these two supplements as well as foods rich in nutrients, proteins, vitamins and healthy fats.
Folic acid is part of the B vitamins and is also known as vitamin B9.
It participates in the good formation of the nervous system of the baby, especially neural tube as well as the production of red blood cells in the mother’s body and the child. Folic acid deficiencies can lead to problems such as spina bifida and anencephaly.
It is present naturally in many foods. Wheat flour we buy in the market is already enriched with this substance, but research indicates that our body absorbs the synthetic version better.
Other ways to consume good doses of folic acid is to increase the intake of:
- Dark green leaves such as arugula, kale and watercress
- Red meat
- Viscera, liver, gizzard
- Egg yolk
- Citrus fruits rich in vitamin c
- fruit water
Folic acid is most needed in the first trimester of pregnancy, when the nervous system of the baby is formed. But many doctors recommend that women continue taking the supplement throughout pregnancy.
Another good thing about folate is that it is very cheap and many health clinics distribute free vitamin for women who perform prenatal.
The importance of iron
In addition to folic acid, pregnant should also consume a higher iron content, which participates in the transport of oxygen through the body and the production of red blood cells. It is essential for the proper development of the placenta and throughout pregnancy, especially in the third quarter.
The usual iron needed in women is 16 mg/day, but this figure goes up to 30 mg/day during the last three months of pregnancy, growing increasingly from the design.
Therefore, all women pregnant or planning to become pregnant need to keep an eye on their diet to ensure a healthy daily intake of the substance. Iron-rich foods are very similar to folate-rich, so when consuming the suggestions given above, you ensure an adequate intake of iron.
But to be well absorbed by the body, you need to consume vitamin C along with iron. So, add a citrus juice during meals or consume pure fruit as a dessert – orange, kiwi, grapefruit, acerola.
Women who already suffer from anemia or who are expecting twins may need supplement.
Another important tip is to not overcook the food, so you do not lose folic acid and iron containing.
Use pans to cook steamed or consume raw vegetables whenever possible. Just be careful to make a good hygiene.
Dont forget to read : Healthy Pregnancy diet for Proper Nutrition
Rich juice suggestion in iron and folic acid
- ½ cabbage leaf
- 1 kiwi
- Juice 1/2 small beet
- Juice of 1 orange
Method of preparation:
Beat all ingredients in a blender, strain and sweeten with honey for an extra dose of energy.
If you wish, you add a teaspoon of chia to increase the amount of iron and protein, and a teaspoon of flaxseed powder, to increase your fiber intake.
If you are suffering from constipation, consume the juice without strain, and change the kiwi by papaya or fresh plum.This juice is perfect for morning coffee and afternoon snack.