Pregnancy requires special attention, especially when it comes to nutrition. Folic acid is the most crucial nutrient needed during this period. Folic acid, also known as vitamin B9, is essential for the development of the neural tube, fast cell division and DNA synthesis that occur in the developing foetus and the mother. Folic acid deficiency may lead to severe birth abnormalities such as spina bifida and anencephaly.
That’s why doctors recommend increasing consumption of folic acid-rich food right from conception and throughout pregnancy.
While folic acid supplements are often recommended, relying on balanced natural sources of folate during pregnancy also ensures a nutritious and balanced diet.
Let’s explore top 7 folic acid rich foods that you should include in your diet to ensure a healthy pregnancy.
- Leafy green vegetables: Green vegetables like spinach and kale are natural sources of folate during pregnancy. They are also rich in other vital minerals, such as vitamin C and iron, which are especially important during pregnancy.
- Legumes- Legumes, including kidney beans, chickpeas, black beans, and lentils, are folic acid-rich foods. These are good options for vegetarians because they are also high in iron and plant-based protein.
- Citrus fruits- Fruits such as oranges, lemons and sweet limes are tangy and revitalising. Around 40-50mcg of folic acid is found in one orange. These fruits are rich in vitamin C, which improves absorption, which is another essential nutrient during pregnancy and are also natural sources of folate during pregnancy.
- Avocados- Avocados are one of the folic acid-rich foods; they are creamy, tasty, and extremely nutritious. One avocado contains around 90-100mcg of folate. In addition to folate, avocados are a good source of fibre, potassium, and healthy fats that aid in digestion and lower the risk of constipation during pregnancy.
- Beetroot- Another natural source of folate during pregnancy. Beetroots help in blood purification and support liver function. They also offer antioxidants and iron.
- Eggs- Eggs are a common household staple that are affordable and convenient, folic acid-rich foods. A big egg contains around 25mcg of folate, high-quality protein, chlorine and Vitamin B12. All of these are crucial for the development of the baby’s brain.
- Fortified grains and cereals- Many breakfast cereals, breads, and pastas contain folic acid. A single serving of fortified cereal can contain 100-400 mcg of folic acid, depending on the brand and serving size.
When the nutritional intake of natural sources of folate is insufficient, these fortified foods are very helpful.
Trimacare- Most preferred folate acid tablets for a healthy pregnancy
Trimacare is a prenatal vitamin supplement crafted specifically for Indian pregnant women. It contains folate that stimulates the growth of the child's spine and brain. Trimacare pregnancy supplement is formulated by experts following the pregnancy nutrition guidelines of the WHO and ICMR.
Trimacare contains L-methyl folate, an advanced form of folic acid that is 7 times more bioavailable. L-Methyl Folate, which is present in Trimacare Prenatal Tablets, is absorbed even by those who have an MTHFR gene mutation. Unlike regular folic acid tablets, Trimacare reduces the need for multiple supplements by providing trimester-specific nutrition in a single pill.
Conclusion
Throughout pregnancy, folic acid is a super nutrient that is vital for the mother's and the unborn child's healthy growth. Even though supplements are frequently required, natural sources of folate are available during pregnancy.
Consuming a well-balanced diet full of folic acid-rich foods not only ensures a healthy pregnancy but also lays the groundwork for your unborn child's long-term health. Incorporate these seven foods into your diet on a regular basis to have a healthy, radiant pregnancy.
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