When it comes to pregnancy and food for pregnant mothers, one word we often hear about maternal nutrition is “Folic Acid”. But what are the benefits of this nutrient? Why do doctors mention it so often? Let’s find out together.
“What is Folic Acid?”
Folic acid (Folic Acid), also known as “Folate”, is a type of vitamin found naturally in foods and is a superfood for women planning to conceive as well as for pregnant mothers. Folic acid helps in embryo development, prevents and reduces abnormalities in the nervous system such as anencephaly and spina bifida caused by folic acid deficiency. It also helps repair genetics, controls the production of amino acids necessary for cell division, and supports the formation of red and white blood cells in the bone marrow of the baby in the womb.
Why do pregnant mothers need to take more folic acid than usual?
Because during pregnancy, the body absorbs less folic acid from food than usual. Therefore, to ensure that both the mother and the baby receive enough folic acid, supplementation must be increased beyond the normal amount for proper embryo development in the womb.
At what stage of pregnancy is folic acid intake most effective?
Folic acid supplementation can be started from the time of planning to conceive or 1-3 months before pregnancy and continued after conception up to 12 weeks of pregnancy. Waiting until pregnancy is confirmed before taking folic acid may be too late because the 3-4 week period after fertilization is when the baby’s brain and nervous system develop continuously. If taken too late, after the neural tube has fully closed, it will not be very effective.
Worrisome effects when the baby lacks folic acid
The impact of folic acid deficiency in the baby can increase the risk of birth defects. Severe cases may involve brain and central nervous system defects, including an unclosed skull. If pregnancy is allowed to continue until birth, the baby may survive less than 24 hours. The spinal cord is also at risk of defects. Additionally, the production of abnormally large or underdeveloped red blood cells, as well as elevated homocysteine levels, can lead to heart disease, clogged arteries in the brain, high cholesterol, high blood pressure, and diabetes.
How much folic acid is “just right”?
For pregnant mothers, the body requires about 800 micrograms of folic acid per day, which is 400 micrograms more than non-pregnant women. However, intake should not exceed 1 milligram per day because excessive folic acid can inhibit the function of vitamin B12, potentially leading to anemia.
3 Superfoods rich in folic acid… good for your body
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- Green leafy vegetables: These are excellent sources rich in folate. Try adding spinach, cabbage, or lettuce to each meal to increase folic acid intake. Just one large plate of these vegetables per day can provide sufficient folic acid.
- Broccoli: Eating one cup of broccoli provides up to 26% of the daily folic acid requirement. Eating it steamed or fresh with salad dressing preserves more nutrients compared to frying or stir-frying.
- Sour fruits: Most fruits are rich in folic acid, but sour fruits contain particularly high amounts. Oranges, which many are familiar with, contain 40-50 micrograms of folic acid per fruit. Other fruits like papaya, grapes, bananas, cantaloupe, and even strawberries are also high in folic acid.
