Many nutrients are needed by pregnant women. Starting from iron, protein, vitamins, to various other important minerals. In addition, there is also one more thing that should not be forgotten, namely folic acid. Folic acid is an important nutrient in the formation of brain cells. Prenatal supplements (before birth) with folic acid are important for the intelligence of the fetus in the womb. Expert findings in the Journal of the American Medical Association say that mothers who consume folic acid four weeks before pregnancy and eight weeks after pregnancy can minimize the risk of autism in babies by 40 percent.
The benefits of folic acid for pregnant women are not just that. Folic acid can optimize the development of the fetus’ neural tube as a former of red blood cells, to the formation of the spinal cord. Well, can you imagine how important folic acid is for the mother and fetus? How much folic acid do pregnant women need per day? Pregnant women are recommended to consume 400 mcg of folic acid per day. However, when the gestational age enters 5 months and above, the amount increases to 600 mcg per day.
Healthy Foods Containing Folic Acid for Pregnant Women
The following are some foods containing folic acid which are recommended for pregnant women:
- Sunflower Seeds
Sunflower seeds are an excellent source of folate. In addition, this food also contains vitamin E and iron which are needed by pregnant women. Both can prevent cell damage and increase the mother’s energy. These sunflower seeds can be used as a healthy snack for pregnant women. - Asparagus
Bored with the same old vegetables? Try asparagus. Asparagus is full of folate. The best way to serve asparagus is by steaming it. However, don’t steam it for too long, as it can destroy the folate it contains. - Peanuts
In addition to the two foods above, peanuts are a source of folic acid for pregnant women. A small handful or 30 grams of peanuts can provide one-fifth of the daily folate requirement. In addition, peanut butter also contains a lot of folic acid. However, remember that peanuts also contain a lot of fat. Well, for pregnant women who have problems with fat, be wise in consuming peanuts. - Lentils and Peas
A cup of lentils can meet almost all of your daily folate needs. In addition to lentils, peas or green beans can also be included in your daily menu because they contain folate. - Green Vegetables
Other folic acid for pregnant women are green vegetables, for example spinach, kale, celery, or turnips. One serving (one cup) contains a lot of folic acid as much as 263 micrograms, almost half the daily folic acid requirement. In addition to spinach, pregnant women can also consume kale, romaine lettuce, collard, and turnip greens to meet their daily folic acid needs. - Fruits
Papaya is a fruit rich in folic acid, providing approximately a quarter of the daily requirement of folic acid. In addition, there are also oranges and grapefruits that contain around 30 to 40 micrograms of folic acid. These fruits can be made into a breakfast menu by processing them into smoothies. It can also be added with low-fat yogurt to make it taste even more delicious. - Avocado
Half a medium avocado contains about 80–90 micrograms of folate, or 22 percent of your daily folate requirement. Avocados are also rich in fatty acids, fiber, and vitamin K. - High-protein foods
Some foods that are high in protein are also rich in folate. Examples include poultry, beef liver, red meat, chicken liver, fish, and eggs. Eating 1 serving of beef liver, which is about 85 grams, can meet half of your daily folate needs.
