Folic acid is a water-soluble vitamin critical in cell and protein metabolism. It will aid in producing healthy red blood cells, RNA, and DNA-essential components of genetic materials. In pregnancy, folic acid is very crucial to help in the development of the baby’s brain and spinal cord.
Are you pregnant? Do you want some natural ways to raise your folic acid? Getting folic acid from foods is the best way to get it naturally. Let’s look at the rainbow array of folate-rich foods, which can make your diet even healthier and supportive in pregnancy.
Pregnancy and folate benefits
Folic acid is an imperative nutrient during pregnancy. Consuming folic acid during pregnancy has various benefits-
- Prevention of severe birth defects
Folic acid is the one form of folate that can prevent NTDs. NTDs are severe birth defects where a baby’s brain and spine are affected. Some well-known birth defects include spina bifida, anencephaly, and many others.
- Supports Healthy Growth of cells
Folic acid helps to develop the baby’s brain, spine and skull. It also allows the baby to produce healthy new cells, DNA, and RNA.
- Red blood cell formation
Folic acid helps red blood cells to develop and grow in a normal manner. If the body lacks folic acid, then it will be termed folate-deficiency anaemia.
- Reduces the risk of premature birth
Some studies concluded that adequate folic acid may help reduce preterm delivery.
- Prevents Pregnancy complications
Lack of Folic acid can lead to complications during pregnancy, including preeclampsia, a result of high blood pressure.
Top foods with folate for pregnancy
Adding folate-rich fruits to your diet is a healthy way to meet your daily needs. Here are some excellent folic acid foods during pregnancy:
- Oranges
Citrus fruits like oranges are folate-rich foods.
- Bananas
Banana is a rich source of folic acid for pregnancy and contains instant energy. It provides quick energy and rich potassium, a mineral important for muscles and the heart. They also have vitamin B6, which is essential for brain function.
- Avocados
Avocados are healthy fats and nutrient-dense and contain high amounts of folate. They are also a rich source of healthy fats for the heart, dietary fibre, and vitamin K.
- Papayas
Papayas are rich in folate and other minerals and vitamins.
- Pomegranates
Pomegranates are excellent sources of folate and other essential nutrients. For example, one pomegranate provides about 27 mcg of folic acid and vitamins C, vitamin K and fiber.
- Grapefruits
Another high folate-bearing citrus fruit is the grapefruit. One half of a medium-sized grapefruit contains plenty of folic acid in about 15 mcg. A healthy choice that’s refreshing any time of day.
Top Vegetables High in folic acid for pregnancy
Vegetables are among the best sources of foods rich in folic acid. Adding a variety of these vegetables to your diet will provide adequate folic acid intake:
Spinach
Spinach is one of the richest sources of folic acid. It is also rich in iron, calcium, vitamin A, vitamin K and vitamin C, giving it an advantage as a nutritional powerhouse.
Asparagus
Asparagus is another excellent source of folate. Asparagus is also packed with fibre, vitamins A, C, E, and K, and antioxidants.
Brussels Sprouts
Brussels sprouts are packed with nutrients and are a great source of folate. They are also substantial amounts of vitamin C, vitamin K, fibre, and a range of antioxidants.
Broccoli
Broccoli is a cruciferous vegetable loaded with vitamins, including folate. Broccoli is also a great source of vitamin C and vitamin K, fibre, and several phytochemicals that have health-promoting properties.
Kale
Kale is a superfood that is incredibly rich in nutrients, including folate. Kale is also high in vitamins A, C, and K, as well as fibre and antioxidants.
Folic Acid Tablets for Pregnancy
While folate-rich foods are not enough to ensure that pregnant women get sufficient folic acid, prenatal vitamins with folic acid play an important role when a woman is pregnant. It ensures that she takes the exact amount of folic acid, which will be beneficial to her and her baby.
Choosing the Best Folic Acid Tablet for Pregnancy
Finding a folic acid tablet for pregnancy is very important because it helps in the healthy development of a baby. Folic acid is one of the elements that help in the formation of the neural tube, which later forms the brain and spinal cord. This can be obtained either through prenatal vitamins or any other folic acid supplement, inclusive of a diet that is well supplemented with folate from sources like leafy green vegetables, fruits from the citrus family, and legumes. For good folic acid supplementation, most healthcare professionals recommend between 400 to 800 micrograms a day. It helps prevent neural tube defects and aids in the general health of the mother and the baby.
Trimacare – Best Folate Supplement for Pregnancy
Trimacare multivitamin tablet is a one-stop solution with 20+ nutrients that every pregnant woman needs. Formulated by doctors, pharmacologists, and nutritionists, Trimacare offers three different packs for each trimester to cater to the unique needs of pregnancy. L-methyl folate is an advanced form of Folic Acid, supplemented along with 0.5 mg of Folate in Trimacare prenatal vitamins. Made from natural plant-based ingredients, the Trimacare prenatal tablet is safe and chemical-free. Trimacare multivitamin tablet is recommended by leading Indian doctors and is available online as well as offline at local chemist shops.
Conclusion
Adding folate-rich foods including fruits and vegetables into your diet is the best way to meet the adequate increased demands of folic acid during pregnancy. Foods such as bananas, oranges, asparagus and spinach are not only delicious but also rich sources of folic acid. However, it’s also important to consider folic acid tablets for pregnancy to fulfil enhanced nutritional demands during this crucial pregnancy period.
It is good to understand the importance of folic acid in pregnancy and make informed choices about your diet and best folic acid tablets for pregnancy can effectively support the health and development of your baby. Always discuss it with your doctor to know how to meet your folic acid needs and ensure a healthy pregnancy.
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