Some Foods Rich in Folic Acid to Help Prevent Birth Defects in Babies
Folic acid, also known as vitamin B9, plays a crucial role in red blood cell production and the development of the fetal neural tube. A deficiency in folic acid can lead to severe birth defects such as spina bifida or anencephaly. Therefore, pregnant women need to ensure they consume enough folic acid through their daily diet. Below are 10 folic acid-rich foods that expecting mothers should include in their meals.
1. Beef Liver
Beef liver is an excellent source of folic acid. About 85 grams of cooked beef liver contains 215 micrograms (mcg) of folate, fulfilling 54% of the daily requirement. However, since liver also contains high cholesterol levels, pregnant women should consume it in moderation.
2. Broccoli
Broccoli is packed with vitamins and minerals, including a significant amount of folic acid. One cup of cooked broccoli (156 grams) provides about 168 mcg of folate, covering 42% of the daily intake. Adding broccoli to meals enhances nutrition and supports fetal development.
3. Wheat Germ
Wheat germ, the most nutritious part of the wheat kernel, is rich in vitamins, minerals, and folic acid. Half a cup of wheat germ (58 grams) supplies approximately 161 mcg of folate, about 40% of the daily requirement. Pregnant women can add wheat germ to cereals, yogurt, or smoothies for an extra nutritional boost.
4. Beets
Beets are high in antioxidants and folic acid. One cup of raw beets (136 grams) contains around 148 mcg of folate, meeting 37% of the daily intake. Adding beets to salads or juices helps expectant mothers get essential nutrients.
5. Asparagus
Asparagus is a premium vegetable with numerous health benefits, particularly in providing folic acid. Half a cup of cooked asparagus (90 grams) delivers approximately 134 mcg of folate, covering 33% of the daily requirement. Asparagus can be prepared in various delicious and nutritious dishes.
6. Avocado
Avocados are not only rich in healthy fats but also provide a good amount of folic acid. One raw avocado (136 grams) contains 121 mcg of folate, which is 30% of the daily requirement. Avocados can be added to salads, smoothies, or eaten directly to enhance nutrition during pregnancy.
7. Durian
Although durian has a distinctive smell, it is a good source of folic acid. One cup of durian (243 grams) provides about 88 mcg of folate, covering 22% of the daily intake. However, due to its high-calorie content, pregnant women should consume durian in moderation.
8. Oranges
Oranges are widely known for their high vitamin C content, but they also contain folic acid. A large orange (184 grams) provides approximately 55 mcg of folate, fulfilling 14% of the daily intake. Drinking orange juice or eating fresh oranges daily helps expectant mothers supplement essential nutrients and strengthen their immune system.
9. Spinach
Spinach is loaded with vitamins and minerals, particularly folic acid. One cup of raw spinach (30 grams) provides about 58 mcg of folate, about 15% of the daily requirement. Spinach can be prepared in various ways, such as salads, stir-fries, or soups.
10. Lentils
Lentils are an excellent source of protein and folic acid for pregnant women. One cup of cooked lentils (198 grams) contains about 358 mcg of folate, which is 90% of the daily requirement. Lentils can be used in stews, soups, or salads.
Conclusion
Incorporating folic acid-rich foods into the daily diet not only helps prevent birth defects in babies but also supports the overall health of pregnant women. However, before making dietary changes, expecting mothers should consult a doctor or nutritionist to ensure the diet is suitable for their specific health conditions.
