Folic acid or folate is most common name of vitamin B complex which is very important during pregnancy and for breastfeeding mothers. As during pregnancy more cells development is required and folic acid supports more production of cells(blood cells) and improves nerve system functioning. Lentils, beans, spinach greens and other green leafy vegetables are best source of folic acid.
Why folic acid required during pregnancy?
Folic acid deficiency in pregnancy can cause serious problems in fetus brain or spinal cord development so intake proper amount of folic acid during pregnancy.
How much folic acid is required?
Normally female require 0.4 mg folic acid daily but during pregnancy they require more 0.6 mg daily and during breastfeeding 0.5 mg is recommended dosage of folic acid.
You should increase folic acid intake when you are trying to get pregnant as fetus require it during 3-4 week of pregnancy because during these early days baby’s brain and spinal cord are developing and any deficiency of folic acid can cause defect.
Best natural foods for folic acids
|
Food |
Quantity |
Folate(micro grams) |
|
Lentils |
1 cup cooked |
358.38 |
|
Spinach |
1 cup cooked |
262.80 |
|
Collard Greens |
1 cup cooked |
176.70 |
|
Turnip Greens |
1 cup cooked |
169.92 |
|
Beets |
1 cup raw |
148.24 |
|
Romaine Lettuce |
2 cups |
127.84 |
|
Mustard Greens |
1 cup cooked |
102.20 |
|
Asparagus |
1 cup raw |
69.68 |
|
Cauliflower |
1 cup raw |
60.99 |
So if some one is planning for pregnancy or pregnant or doing breastfeeding then she must eat proper diet for required folic acid. Folic acid supplements can also be used by taking advice from doctor. Do not take to much folic acid (not more than 1.0-2.0 gm ) other wise it can cause toxicity.