When you are expecting a baby and you are tempted by the thought: food rich in folic acid before pregnancy. You will discover lots of beneficial info on this kind of topic, as well as tips, suggestions, ideas, and answers to help questions around being pregnant, suitable nutrition and diet habits.
Before and during pregnancy, it is important to consume foods with folic acid or vitamin B 9 , since this can help prevent some congenital malformations of the fetus in the period gestation [1]. For this, it is essential to include foods rich in folic acid in the diet to ensure proper brain development of the baby and prevent malformations of the central nervous system.
Without a doubt, it is important to know what foods we can include in our diet that are rich in folic acid. In addition, in this article you will find relevant information on how folic acid affects our body during pregnancy: does folic acid make you fat? We will explain it to you below.
What foods have the most folic acid?
Knowing which foods are rich in folic acid is essential to include them in the diet and take advantage of all their benefits. But what are those food groups rich in folic acid that are beneficial for pregnant women?
- Green leafy vegetables : In general, dark green leafy vegetables have the highest concentration of folic acid. Likewise, they are also one of the easiest to incorporate into the diet as a garnish for dishes. Broccoli or Swiss chard are some of those dark green leafy foods that contain more folic acid, but they are not the only ones. Others like celery or tomatoes are also interesting sources of folic acid for pregnant women.
- Citrus fruits and nuts : they also provide folic acid, like seeds. In addition, these food groups are very easy to incorporate into the diet on a day-to-day basis.
- Whole grains and legumes : are healthy foods and highly recommended for the consumption of folic acid during pregnancy. Likewise, they also provide a lot of fiber during pregnancy, which is not bad at all.
- Meats : some meats, such as liver, can also provide a significant amount of folic acid in pregnancy. They are foods that can also contribute to the good development of the baby.
Foods rich in folic acid
Within the food groups rich in folic acid, some stand out among others for the large amount of B 9 they offer, such as:
- Lentils : with 0.234 mg per cup *.
- Peanuts : with 0.22 mg per cup *.
- Chickpeas : with 0.37 mg per cup *.
- Spinach : 0.286 mg per cup * cooked.
- Broccoli : 0.22 mg per cup *.
- Beef liver : 0.266 mg per 100 grams.
- Green asparagus : 0.226 mg per cup *.
- Sunflower seeds : 0.476 mg per cup *.
- Lettuce: 0.16 mg per 10 leaves
* Each cup corresponds to approximately 200g
Ideally, add a food rich in folic acid to each meal, either as a garnish, in the case of green leaves or seeds, or as a main dish, such as chickpeas or lentils.
Recipes rich in folic acid
Having some recipes rich in folic acid on hand can be an excellent idea to include it in the diet without making it boring or overwhelming because you do not know how to introduce these foods into your daily meals. We are going to know some:
- Green cream : a good option is to take a handful of vegetables (green beans, zucchini, broccoli, peas …) and make it cream. You can add a little cream or milk to give your cream a softer touch.
- Vegetable skewers : easy to make and rich in folic acid and nutrients for pregnancy. You can eat some as an accompaniment to another dish.
- Broccoli with almonds : if you add a little chicken, the result will be ideal. In addition, it is a very filling dish.
- Spinach with raisins and pine nuts : a dish very rich in folic acid, as well as very healthy and easy to prepare.
- Banana smoothie : ideal to have as a snack during pregnancy.
Does folic acid make you fat?
One of the most common questions we ask ourselves is whether folic acid makes you fat. The truth is that no. Folic acid does not make you fat . For some time, it has been believed that consuming it during pregnancy could lead to significant weight gain, but this is not true. When this weight gain occurs it has nothing to do with folic acid, but with the development of the fetus in the uterine cavity.
Folic acid provides multiple benefits during pregnancy that are very necessary for the proper development of the baby. For example, they contribute to the growth of maternal tissues during pregnancy [2], to the normal synthesis of amino acids [3], to the normal formation of blood cells, to the normal functioning of the immune system, and they help reduce tiredness and fatigue. , among other benefits. That is why, even if there is an increase in weight, you should never stop taking it during pregnancy.
The best time to take folic acid
The best time to take folic acid will depend a lot on the pregnant woman . Many gynecologists recommend taking folic acid during breakfast. However, if you have nausea and vomiting in the morning, it is best to save the largest intake for the night. This way, your body will retain it better and can absorb it when you go to bed.
Do not forget to consult with your gynecologist if you still have doubts about folic acid in pregnancy.
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