Nutrition for pregnant women found in fruits and vegetables with high folic acid content
Posted on July 28, 2013 by john in Pregnancy
In the previous article entitled “Which fruit is good for pregnant women“ I have discussed some good fruit to be consumed by pregnant women. And this time I will discuss some of the nutrients that are good for consumption by pregnant women.
For married couples, pregnancy is a very happy thing. In the process of pregnancy, a mother should get sufficient nutrients to the fetus in the womb. The most important nutrients needed by pregnant women is folic acid.
Why folic acid is important for the fetus?
Folic acid or vitamin B9, vitamin Bc or folacin is a kind of water-soluble vitamins. Folic acid is found naturally in some foods. Folic acid supplementation has also been produced and can be purchased at many pharmacies and drug stores.
Folic acid plays an important role, ranging from DNA synthesis, DNA repair, DNA methylation, to act as a cofactor various biological reactions that require folate. Folic acid is an essential element in the development and cell division and growth during pregnancy. Folic acid is also needed in the production of healthy red blood cells, thus can prevent anemia.
Folic Acid And Fetus
During pregnancy, the level of folic acid in a woman’s body decreases, the increase in RBC synthesis during the first half of pregnancy and the fetus require folate in the second half of pregnancy. Fetus in need of folic acid for brain development, bone, and spinal cord. Whereas the first four weeks of pregnancy, most women are not aware she was pregnant. As a result, many pregnant women who do not realize the importance of the addition of folic acid intake for the needs of the fetus.
Folic acid deficiency dangers of the Fetus
In pregnant women, folic acid levels in the blood will decrease, if the fetus folic acid deficiency can result in very serious such as babies born will have congenital birth defects. Some congenital birth defects caused by deficiency of folic acid intake are:
- Neural tube defect (NTD) or defects in the neural tube.
- Congenital heart defects.
- Cleft lip.
- Disability arm.
- Abnormalities of the urinary tract.
Neural tube defects (NTD) or neural tube defects in infants consists of spina bifida (abnormalities in the spine) and anencephaly (no brain abnormalities which are formed). Adequate intake of folic acid both before and during pregnancy to protect the fetus from some congenital birth defects such.
Nutritional deficiency of folic acid can also lead to several conditions including:
- Babies born prematurely
- Low weight babies
- Slow fetal growth
- Spontaneous Abortion
- Complications of pregnancy
So it is very important for pregnant women to consume foods that contain lots of high folic acid.
Before planning a pregnancy, it is recommended at least 4 months in advance to eat foods rich in folic acid or a folic acid supplement because it has been proven to prevent some birth defects in babies. So not only when already pregnant alone.
How much of the recommended intake of folic acid?
On the condition of women before pregnancy, it is recommended to receive 400 mcg of folic acid intake / day. While the amount of daily intake of folic acid is recommended for pregnant women is 600-800 mcg / day.
If seen from the comparison above, the amount of the recommended intake of folic acid during pregnancy nearly doubled compared to the time before pregnancy.
For pregnant women, is strongly recommended to consume foods that contain 1,000 mcg of folic acid per day.
How to sulemen which has a high content of folic acid?
To avoid the possibility of adverse effects on health. Instead, the source of nutrients folic acid derived from natural foods will not cause side effects.
The following are some foods that have a High Folic Acid
- Vegetable-green leafy vegetables such as spinach, asparagus, turnip, etc.
- Legumes such as beans, nuts, and lentils
- Egg yolks
- Yeast bread
- Product grains like pasta (including instant noodles), breads, and cereals (including cereal instant ready meals such as oatmeal)
- Sunflower seeds
Food With Folic Acid Content of Medium
- Fruits and fruit juices such as orange juice, pineapple juice, cantaloupe, melon, grape juice, banana, raspberry, and strawberry.
- Vegetables and vegetable juices such as beet, corn, tomato juice, broccoli, bean sprouts, lettuce, and mustard greens.
Here are 10 foods that most contain folic acid (for per 100 grams of food) and the amount of folic acid content:
- Cereal oatmeal: 1600 mcg
- Raw long beans: 658 mcg
- Raw mint leaves: 530 mcg
- Raw beans: 399 mcg
- Fried Chicken broilers: 379 mcg
- Peanut Butter: 373 mcg
Folic acid can reduce chromosomal damage in sperm so it is recommended for men who want to have children. This benefit can be obtained if sufficient men consumed about 700 mcg of folic acid.
In improving health in developing countries, the addition of folic acid nutrients in some foods such as cereal, pasta, bread, instant noodles, and a variety of other foods, it would be more cost efficient.
What needs to be noticed by pregnant women?
Pregnant women should make sure, some will in the consumption of food, especially of animal, certainly cooked thoroughly to avoid the presence of coliform bacteria, salmonella and parasites toksiplasmosis that can be harmful to the fetus. If you want to eat raw vegetables or salad, pregnant women should make sure that the vegetables had been washed with clean or cook half done.
To be more safe and sound, Consultation with your doctor during pregnancy.
Bloating during pregnancy
Posted on July 26, 2013 by john in Pregnancy
Bloating during pregnancy - Flatulence can happen to anyone, including pregnant women. But the handling is slightly different if the person is experiencing abdominal bloating pregnant women. Flatulence in pregnant women would also make the body of the mother to be less comfortable.
Should not drink any panacea to cure flatulence fearing dangerous on unborn fetus. To stay safe for the fetus, the mother should choose to consume relievers natural herbal flatulence that has proven to be effective.
But if you still want to use medical drugs, you should consult with a gynecologist first before you decide to take the medicine if they are safe for your baby or not.
Besides the cold, while the causes of flatulence often experienced by pregnant women, among others: the growing uterus enlarged abdominal cavity causing many, many bacteria destroyer of food in the digestive system that produces quite a lot of gas, and the entry of air when a person eats ( Bloating during pregnancy ).
So, how do I fix this? The following are some relievers bloating in pregnancy:
Warm Ginger Beverage
Warm ginger drink must be very familiar to our society. This one hot drink made from ginger root that has been washed and the aroma of ginger digeprek his increasingly obvious when boiled.
In order for your warm ginger drink taste better, you can add a tablespoon of honey and stir until blended. This warm ginger drink will instantly relieve bloating in your belly.
You can consume it every day and certainly very safe for the health of the fetus in your womb because this drink is a drink that is very healthy and good for you and your baby.
Sweet Tea Warm
If you can not find ginger in your kitchen, you can replace it with green tea or black tea brewed to be used as a substitute for ginger drink warm drinks warm. Brewed tea is much more efficacious than the teabag as good as the content of substances still relatively large.
In order to feel more refreshed, you can add a squeeze of lemon and a tablespoon of honey and natural at your drinks hot tea. flatulence will soon disappear and your stomach will feel more comfortable.
Heat soup
Hot soup can also be enjoyed as a flatulence reliever. You can eat it when it’s warm and stomach will be much more comfortable.
Try to exercise regularly so that the process of digestion and metabolism become more fluent. Gas in the stomach would be reduced if accompanied with regular exercise. Choose a sport that is not too heavy and is safe for pregnant women such as walking, swimming, and many other minor sports
3 Benefits of Eating Mango Fruit For Pregnant Women
Posted on July 14, 2013 by john in Benefits of fruit
Fresh mango is a favorite fruit for pregnant women. The question is why the young mango synonymous with cravings, it is commonly experienced by pregnant women. Sour taste is addictive, especially when the nausea many pregnant women with a sweet taste. Health tips for women - Mango is not just releasing cravings, in fact there are a lot of young mango benefits for pregnant women.
Mango Helps Pregnant Women Keeping Immune.
Maintain the health of pregnant women is very important, taking benefit of vitamins would be good for pregnant women and of course from the advice of a doctor. Doctors usually recommend that mothers eat foods that contain high nutrition. Young mango benefits for pregnant women is to provide additional immunity to them.
Mango contains vitamin C, vitamin C is one of the reasons that increase young mango benefits for pregnant women. As we all know, vitamin C is very good to keep the immune system so that it can help to prevent various diseases. Vitamin C also helps the body deal with inflammation.
Women who are pregnant are encouraged to consume foods that contain vitamin C, in order facilitate the absorption of calcium, which serves for the formation of bones and teeth babies. Benefit other young mango is to help the body to form new cells and helps the absorption of iron, which is very useful for forming red blood cells, so that pregnant women avoid anemia.
Benefits Mango In Overcoming Morning Sickness
Although not many studies that prove the benefits of the mango fruit in helping to overcome morning sickness, but many young pregnant women who still choose mango in overcoming the problem of nausea and vomiting in the first trimester.
Inside the Mango fruit also contains vitamin B6. The addition of vitamins useful in improving the immune system, the body will also help to reduce nausea. Perhaps for this reason, the young pregnant women who experience frequent vomiting, can use mangoes to stop the problem.
Benefits Young Mango Helps Overcome Constipation
CHAPTER Constipation is one common problem that occur when a young pregnant woman was pregnant utopia. In general, this situation is not too intrusive, but in some people cause discomfort in the abdomen. Discomfort in the abdomen sometimes coupled with rap baby, so it often makes mom nervous.
Benefits of mango fruit for constipation is to utilize fiber contained in it. Mango is high in fiber, which helps the body digest food properly.
In addition, the enzyme content of the mango is also beneficial for healthy digestion. So not only
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