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Folic acid is necessary for the proper development and functioning of the nervous system. It helps to cope with stress, calms and soothes the senses. Folic acid deficiency in the diet of a pregnant woman may cause disturbances in the development of the baby's nervous system. Check what a diet rich in folic acid should look like.

Folic acidis an essential component of our diet. Why is a diet rich in folic acid so important ? The stores of folic acid in our body decrease due to poor diet, unhe althy habits - drinking coffee and alcohol, smoking. It is worth supplementing its deficiencies, because the body cannot produce folic acid itself and therefore it must be supplied with food and in the form of pharmacological preparations.

Simple ways to increase the amount of folic acid in your diet

  • Eat plenty of vegetables and fruits. Even 5-10 servings a day. It is the best source of folate, i.e. folic acid in its natural form. Also, do not forget about whole grain bread and breakfast cereals, especially those enriched with folic acid.
  • Folic acid is sensitive to heat and light. Therefore, keep the food tightly wrapped, avoid cutting and chopping too much, do not keep salads and salads in the sun, cook vegetables as shortly as possible in the minimum amount of water (because even more than 90% of folic acid can pass into the boiling water, do not pour it out, only use it for preparation. e.g. sauce).
  • Use folate supplementation daily. According to the guidelines of the Polish Society of Gynecologists and Obstetricians, he althy women who are not pregnant (without personal and family history with fetal defects) should take 0.4 mg / day (12 weeks before the planned pregnancy, during pregnancy and lactation). Medium-risk women should take 0.8 mg / day. In turn, women from the high-risk group - 5 mg / day (12 weeks before the planned pregnancy and in the first trimester of pregnancy), and then 0.8 mg / day (in the second and third trimesters and during lactation). The team of experts of the Polish Gynecological Society argues that nearly 50% of women, due to an enzymatic defect (MTHFR polymorphism), may, to a limited extent, metabolize folic acid to the active form of folate - metapholine. It is especially recommended for these peoplesupplementation with active folates (metapholine).

See which vegetables contain the most folic acid!

See the gallery of 10 photos

Where to find folic acid?

Important

Folate content (μg / 100 g of product)

Vegetables

  • soybeans - 360
  • spinach - 193
  • asparagus - 150
  • broad beans - 145
  • Brussels sprouts - 130
  • broccoli - 119
  • green peas - 90

Fruit

  • orange - 30
  • orange juice - 24
  • bananas - 22
  • apples - 6

Cereal products

  • wheat bran - 80
  • wholemeal bread - 52

Meat products

  • chicken liver - 590
  • beef liver - 330

Other

  • chicken eggs - 65

Foods rich in folic acid

The more natural folate in your diet, the he althier it is. Therefore, drink a glass of orange juice with every meal. Eat lettuces with dark colored leaves and spinach. But give up iceberg lettuce and Chinese cabbage, kohlrabi and savoy cabbage are more valuable than them. Add steamed beans, broccoli, Brussels sprouts to your meals, and decorate soups and ready meals with e.g. spinach or green herb leaves. Reach for peanut butter - put it on apple slices or chopped celery sticks. Also remember about eggs - you can eat them in any form you think of!

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Category:

Diets