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.