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In order to maintain he alth during pregnancy and prevent pregnancy disorders, one of the important nutrients for pregnant women to meet their daily needs is folic acid. Well, pregnant women can get folic acid from a variety of foods, from eggs, vegetables, to fruits
Folic acid is a synthetic form of folate or vitamin B9. During pregnancy, pregnant women are recommended to get 600 micrograms (mcg) of folic acid daily to prevent pregnancy disorders, such as neural tube defects, spina bifida, and miscarriage.
List of High Folic Acid Fruits for Pregnant Women
To meet the daily needs of folic acid, pregnant women can consume the following types of fruits high in folic acid:
Avocados are famous for their soft and easy-to-digest texture. Not only does it taste good, avocados are also high in folic acid content. In 100 grams of avocado, at least contains about 81-89 micrograms of folic acid.
In addition, consuming this fruit can also make pregnant women full longer. This is very good for reducing pregnant women's cravings for snacking or cravings for unhe althy foods, such as fast food or chips.
Behind the sweet and refreshing taste, the folic acid content in mangoes is quite high. In 100 grams of mango contains about 43 micrograms of folic acid.
In addition to folic acid, this fruit also contains vitamin A and beta-carotene which are very useful for maintaining the he alth of pregnant women's eyes and supporting the growth of skin tissue, muscles, bones, eyes, and other body organs in the fetus.
Pregnant women like to eat papaya? If so, continue the habit of eating this one fruit, yes. The reason, in addition to delicious, ripe papaya fruit also contains high folic acid. In 100 grams of papaya fruit, there are at least 37 micrograms of folic acid.
Not only folic acid, papaya also contains a number of other important nutrients needed by pregnant women, such as antioxidants, potassium, fiber, magnesium, calcium, and vitamins A and C. reduce the risk of constipation in pregnant women.
However, to eat papaya, make sure pregnant women only choose ripe papaya. This is because unripe or undercooked papaya contains quite a lot of latex, so there is a risk of triggering contractions in pregnant women.
Citrus fruit is famous for its high vitamin C content. However, this fruit also contains a lot of folic acid, you know, pregnant women. In 100 grams of citrus fruit, there are at least 34 micrograms of folic acid.
In addition, the water content in citrus fruits is also quite high. Consuming this fruit can help pregnant women meet their daily fluid needs, so that pregnant women avoid dehydration.
A medium-sized banana contains about 23.5 micrograms of folic acid. However, in addition to folic acid, bananas also contain other nutrients, such as protein, carbohydrates, fiber, sugar, and vitamins B6 and C.
Pregnant women need to know, bananas are also high in potassium which plays an important role in maintaining electrolyte balance in the body's cells during pregnancy and reduces the risk of pregnant women experiencing leg cramps during pregnancy.
Well, those are some types of fruits high in folic acid which are good for pregnant women.Now, pregnant women can include these fruits in their daily diet, right? To enjoy it, pregnant women can eat it directly or process it first into fruit salads, juices, and smoothies.
Before consuming fruit, remember to always wash the fruit that pregnant women will eat until they are clean. In addition, make sure pregnant women only choose fresh fruit and there are no stains on the fruit that can indicate the fruit has rotted.
In addition to consuming fruit every day, pregnant women are also recommended to eat other nutritious foods, take prenatal vitamins regularly, get enough rest, drink lots of water, and regularly check with doctors to monitor the he alth of pregnant women and their fetuses.