Folic acid, also called vitamin B9, is extremely important for the health. It regulates the blood pressure, which reduces the risk of cardiovascular disease.
It is a known fact that foods containing folic acid are very good for pregnant women. It helps the cells to multiply. It is needed for the formation of the placenta, as well as for the building of the bone marrow of the embryo.
Adequate folic acid consumption reduces the risk of harm to the baby by up to 70% by helping the proper development of the spine, brain, DNA formation and good cell development.
Folic acid intake should be doubled during pregnancy. The required amount in pregnant women is 0.4 milligrams per day.
The vitamin tones and reduces the level of stress hormones. It is especially useful for women prone to anemia.
Here are some foods, which are high in folic acid:
Among the fruit are strawberries and oranges. Strawberries are a good source of minerals: potassium, iron and magnesium. They are also rich in vitamin C, with 100 g of strawberries covering the recommended dose for the day. Strawberries also contain many useful phytonutrients, including flavonoids, anthocyanidins and ellagic acid.
Avocados are also a valuable source of folic acid. Avocados are very rich in potassium, iron, zinc and magnesium, vitamins A, PP, E, B1, B2, B6. 100 grams contain 218 calories. In addition, avocados provide the body with protein in quantities that can easily replace meat and cheese in the daily diet.
Eggs. The composition of eggs contains vitamins A, D, B2, B12, folic acid. The mineral content of eggs is represented by iron, phosphorus, calcium, sodium, potassium, magnesium, sulfur, chlorine and others.
Lentils. In addition to folic acid, lentils are very healthy, because of the fiber they contain.
Brussels sprouts. For expectant mothers, it is recommended to include Brussels sprouts in the diet, as they are a great source of folic acid. They are necessary for the proper construction of the nervous system and reduce the risk of birth defects in children. The vegetable significantly reduces the risk of some cancers.
Lettuce, spinach, peas, parsley and broccoli also contain large amounts of folic acid. It is also found in liver, soft cheeses, oatmeal and wheat germ.