How much folic acid for pregnancy? Folic acid or, to put it simply, is a synthetic form of vitamin B9. This vitamin is of great importance for women who are pregnant or planning to become pregnant.
Folic acid prevents possible problems such as spinal cord defects and the possibility of incomplete fetal brain development.
During pregnancy, there are changes in the body of women.
The secretion of hormones changes significantly, as well as certain physical and emotional changes, as early as the first trimester of pregnancy.
Levels of estrogen and progesterone increase up to a hundredfold, and after birth, sharply. decreases to pre-pregnancy levels.
Such changes can contribute to the appearance of nausea.
The diet used until the beginning of pregnancy should be changed, and the intake of as much folic acid and vitamin B12 as possible.
About 3,000 babies in the United States are born with neural tube defects annually.
The difference between folate and folic acid
Many think it is the same, but the difference is as follows. Folate is a natural source of vitamin B9, the one we ingest through groceries.
While folic acid is a synthetic form of vitamin B9, it is often taken as a supplement.
According to some research, folic acid can prevent other anomalies and problems such as premature birth, low birth weight, certain heart malformations, and more.
Recent research shows that with folic acid supplements used during pregnancy, possible damage to the baby’s nervous system is reduced by as much as 50 to 80 percent, which is really important for the baby and its proper development.
It is also very important to note that most baby bumps occur in the first weeks of development.
Folic acid is therefore very important to be taken preferably before starting pregnancy and at the very beginning of pregnancy.
Folic acid deficiency in pregnant women
Natural folic acid deficiency in women often occurs in the following:
- women with a poor diet.
- to those women who are extremely overweight.
- in women who have decreased ability to store folate in the liver.
For a pregnant woman, folic acid is very successful in regulating high blood pressure and the risk of miscarriage.
Which foods contain enough folate to help pregnant women get enough in their body?
Folate can be found in many plants such as green leafy vegetables, spinach, apples, oranges, beans, peas, milk, meat, eggs, salmon, tuna, sardines, herring, and others.
Although sometimes the amount of folate in food is not is enough, then taken extra.
It is a vegetable extremely rich in folic acid as well as other ingredients such as vitamin C, lutein, and carotenoids.
To consume folic acid and other ingredients one needs to keep an eye on its processing. Spinach does not take a lot of time to digest, it is short to retain more of its properties.
Spinach is ideal for maximizing its benefits, of course, you have to wash it very well.
Broccoli has large amounts of folic acid and many other health and nutrients.
Like other vegetables it also contains sulforaphane. Sulforaphane is an important molecule that gives us excellent cancer protection and protects the lungs, stomach, and chest.
Pregnant women should include broccoli in their daily diet. To make the most of these benefits, the broccoli should be steamed so you will benefit most from it.
Folic acid in orange juice
Exactly so, orange juice is a great source of folate. For women during pregnancy, the best juice choice is orange juice.
Freshly squeezed juice will bring a lot of folic acids and vitamin C. A great combination of a meal is whole grains along with a glass of orange juice.
Together they will bring you a bunch of vitamins, folic acid, and iron, nutrients for pregnant women.
Grain foods with folic acid
This kind of food is always on the menu for pregnant women. It is due to the fact that this food is rich in folic acid, fiber, minerals, vitamins, and more.
Grain foods help regulate blood cholesterol levels as well as reduce sugar absorption. If consumed in combination with cereals, low-fat amino acids are obtained.
Asparagus is a vegetable rich in folic acid and other healthy ingredients such as vitamins, minerals (calcium, potassium, phosphorus).
Pregnant women should certainly use it in their diet. Asparagus contains vitamins A, E, and C.
Asparagus consumption in the daily diet of pregnant women’s blood pressure is regulated and helps to remove excess fluid in the body.
The ideal meal for pregnant women is brown rice with asparagus and steamed peas (a lot of folic acid along with vitamins and minerals).
Folic acid supplements in the diet
Folic acid supplements are given to pregnant women or women who are planning to become pregnant.
Of course, before taking this step you should consult a doctor.
Many gynecologists recommend that women who want to become pregnant three months before pregnancy should start using folic acid supplements.
It should also be said that folic acid supplements should not only be used by pregnant women. Folate benefits are useful for all people as well.
Because folic acid helps with a variety of diseases such as heart and blood vessel problems, anemia, depression, high blood pressure.
It helps and prevents colon cancer, insomnia, infertility, infections, metabolism problems, stress, and chronic fatigue.
Folic acid deficiency most commonly occurs in people who have problems with the digestive system, the liver, as well as in people who consume too much alcohol.
Symptoms of folic acid deficiency
Because of the importance of folic acid that we have already explained in today’s article, it is very important that it is deficient in time and supplemented in the body.
The main symptoms of folate deficiency are loss of appetite, loss of concentration, anemia, depression, insomnia, muscle fatigue.
All of these symptoms should be taken into consideration and timely noted, especially for future mothers and pregnant women who may not be exposed to folate deficiency due to the fetus or baby. and his shit ravine.
Side effects of folic acid use
Folic acid is generally safe for humans. Most adults who consume it have no side effects if they adhere to the recommended dosage.
A higher dose of folic acid may cause stomach cramps, rash, nausea, and difficulty, and some mood swings are possible.
Some research suggests that using large doses of folic acid for a long period of time can cause serious health problems such as lung and prostate cancer.
It is best not to use more than 400 micrograms of folic acid a day unless your doctor recommends another dose.
The proper and recommended dose of folic acid
In the absence of folic acid in the body is taken from 250 to 1000 micrograms of folic acid a day.
- From 200 to 500 micrograms is used for a better antidepressant effect.
- For infants up to 6 months, about 65 micrograms daily are recommended.
- For babies of 7 up to 12 months is recommended about 80 micrograms daily.
- Children from 1 to 3 years of age dose are 150 micrograms.
- Children from 4 to 8 years 200 micrograms of folic acid a day.
- For children from 9 to 13 years 300 micrograms daily.
Pregnant women can use 600 micrograms, and nursing mothers about 500 micrograms a day. Pregnant women who carry twins need a higher dose of folic acid or about 1000 micrograms a day.
Today’s article covered an interesting topic of folic acid. Folic acid as you have already read is extremely important for pregnant women or those who want to get pregnant. Its importance is great for both mother and baby.
Folic acid guarantees the health and shape of the baby. Future mothers should consult with a doctor about taking folic acid supplements.
Along with naturally occurring folate-rich foods. Folate is the right choice for future mothers. Good luck to all pregnant women and future mothers.