During pregnancy, and even in the postpartum period, many women take a folic acid supplement to prevent birth defects in the fetus and to supplement the mother’s diet, especially if they choose to breastfeed. In addition to this aspect, this vitamin is one of the most important for the body because it is responsible for ensuring the proper functioning of the nervous system.
Also known as folate or vitamin B9, folic acid is characterized by being synthetic, so it can be included in both vitamin supplements and fortified foods. It is also referred to as a water-soluble vitamin that the body does not store since it expels the remains through urine.
Folate has several functions in the body: it contributes to tissue growth and cellular work; It also works with vitamin B12 and vitamin C to help the body break down and create new proteins; On the other hand, it contributes to the formation of red blood cells and also to the production of DNA, responsible for transporting genetic information.
Folate deficiency can cause:
- Diarrhea
- Graying hair
- Mouth ulcers
- peptic ulcer
- Growth retardation
- Swelling of the tongue -glossitis-
- Certain types of anemia, such as iron deficiency
A diet low in folic acid-rich foods can lead to folate deficiency. This deficiency can also occur in people with celiac disease since their small intestine cannot absorb all the nutrients from food.
The recommended daily amount of folate for adults is 400 micrograms (mcg). Women who are planning a pregnancy or who may become pregnant are advised to take 400 to 1,000 mcg of folic acid daily.
The best way to get these essential vitamins—in addition to using supplements if advised by a healthcare professional—is to eat a wide variety of foods, including these six groups:
Vegetables
Vegetables, especially leafy vegetables, but also some vegetables and tubers, are an exceptional source of folate that is also suitable for vegans and vegetarians. This is a group of foods that provide other important vitamins, few calories and lots of fiber, so they should be an essential part of our diet.
We’re talking about spinach, chard, arugula, cabbage, leeks, asparagus, artichokes, celery, tomatoes, carrots, pumpkin and lettuce, which can be enjoyed in stews, salads and vegetable stir-fries.
citrus
Fruits also contain folic acid and there is a wide variety to choose from. For example, citrus fruits stand out: in addition to oranges, tangerines, grapefruit, lime and lemon contain it.
Besides citrus fruits, this important vitamin is also found in avocado, papaya, banana, mango, pineapple, kiwi, strawberry, raspberry and melon.
dried fruits
In addition to the beneficial fatty acids that most nuts contain, some contain good doses of folic acid, such as sunflower seeds, pistachios, walnuts, chestnuts, walnuts, hazelnuts and almonds.
Seeds are also added, such as flax, sesame or sunflower seeds.
Legumes
The legume group is one of the most important when it comes to finding foods with folic acid, because to begin with, we have soy and its derivatives, which can provide very high amounts.
In much smaller amounts, we also have other legumes that are an excellent source of this nutrient: virtually all varieties of beans, chickpeas, peas, broad beans and lentils.
Fish and seafood
This group of foods provides smaller amounts than the previous ones, but they cannot be missing from the diet either due to their innumerable benefits.
Fish, especially smaller, fat-rich ones such as sardines and whiting, are generally very rich in vitamins B9, B12, D, phosphorus, calcium, iron and fatty acids which are important for our bodies.
Fish that are usually eaten with bones also contain large amounts of this vitamin, as it is found in their bone marrow. Folic acid is also found in mussels, swordfish, tuna and salmon.
Meats
Meats from different species of animals do not contain folate or contain it in minimal amounts, although there is an exception regarding offal, as liver is very rich in this nutrient. The one that contains the most is chicken, followed by beef and finally pork.
Why is folic acid important during pregnancy?
Folic acid intake is especially important for women who want to get pregnant, whether naturally or orally. fertility treatment. Folate is important during pregnancy from the first month because it prevents possible spontaneous abortion and premature birth of the baby.
Among the many benefits obtained from this nutrient during pregnancy are the contribution to the growth of maternal tissues, normal amino acid synthesis, normal blood cell formation and normal functioning of the immune system. Folate also helps reduce tiredness and fatigue in pregnant women.
Additionally, folic acid is essential for reducing the risk of defects in the baby’s neural tube, which is the precursor structure to the nervous system.
On the other hand, according to the World Health Organization, an additional intake of folic acid or iron prevents anemia, a recurring pathology in pregnant women.
