Folic acid is one of the most important substances you should consume during pregnancy. It is a type of vitamin B, which helps the body maintain and create new cells. So it is a fundamental substance in periods in which there is a rapid increase in cells and their division. That is, during growth and especially during pregnancy.
All pregnant women should take a folic acid supplement, in addition to other vitamins. And this is because it is known that this important vitamin, helps prevent birth defects in the spinal cord and in the brain development of the fetus, such as spina bifida. But in addition to taking supplements that help to complete the nutritional needs during pregnancy, you should take foods rich in folic acid that complement those needs.
Foods rich in folic acid
A diet rich in foods from all the groups is essential during pregnancy, since your baby needs nutrients of all kinds in order to grow and develop properly. But as we already said, folic acid is one of the most important vitamins in its development, so you must include foods rich in this nutrient to help your baby grow strong and healthy.
These are lfoods with the highest quantity folic acid:
- Green leafy vegetables: Spinach, lettuce, chard, kale, cabbage or broccoli, are some of the foods with the highest contribution of folic acid. Also parsleyAlthough this vegetable is usually consumed in small quantities, be sure to include it in all your stews or salads.
- Vegetables: Within the group of legumes there are also peas, a food that is usually included in the group of vegetables. Peas are very rich in folic acid, but you must eat them fresh to get all their benefits. It is important to bear in mind that after 3 months, the pea loses practically 90% of the folic acid, so this format is not appropriate. You can also take other legumes like chickpeas, lentils, soybeans, or beans. The latter with caution, since beans are quite difficult to digest, especially during pregnancy.
- The fruits: Especially banana or avocado, although it is also present in melon or orange, among others.
- Dried fruits: Although you should consume them in moderation, since their caloric intake is quite high. Nuts like chestnuts, hazelnuts, walnuts or almonds, they also contain folic acid.
- Whole grains: Like brown rice, oat flakes or quinoaThey are also sources of this important vitamin.
Consumer advice
In addition to including all these foods in your diet, to ensure a good supply of folic acid, you must be careful how you consume them. For example, vegetables lose a lot of folic acid if you cook them too long, since most of it will remain in the cooking water. A more appropriate way to take vegetables would be to steam them and even take them raw.
As for conservation, as we have already seen, frozen is not a good option. So you should avoid consuming frozen foods, such as peas or spinach. It is preferable that you buy them natural and clean and prepare them well at home, when you go to consume them.
Foods rich in folic acid of animal origin
Folic acid is found to a greater extent in foods of plant origin, however, other foods of animal origin they also contain this vitamin. In addition to other essential nutrients such as vitamins of group B.
- The liver, chicken, turkey or beef, a food rich in iron, vitamin A and folic acid. It should not be missing either in the children's diet, due to the large amount of essential nutrients that this food contains.
- Blue fish and shellfish. In addition to folic acid, it contains Omega 3 fatty acids, essential for the neurological development of the baby.
- Dairy, which are also essential to obtain The calcium necessary during pregnancy.