Special planning of the "Health from Food" series | Are you still wondering whether you took folic acid before pregnancy?

Now we pay more and more attention to the supplement of vitamins. For example, pregnant mothers know that they should take folic acid first in the preparation period for pregnancy and also in the early stage of pregnancy. So when you see someone taking folic acid, you know that she is preparing for pregnancy or has just become a pregnant mother. So, how to supplement folic acid? If you did not take folic acid before pregnancy, do you need to worry? Today, let's talk about the role and consumption of folic acid.

Folic acid is a water-soluble vitamin and a member of the B vitamins. It plays an important role in cell division and growth and the synthesis of nucleic acids, amino acids, and proteins. Lack of folic acid in the human body can lead to abnormalities in red blood cells, anemia, and a decrease in white blood cells.

Folic acid is an essential nutrient for fetal growth and development. Folic acid deficiency in pregnant women may lead to low birth weight, spina bifida, heart defects, etc. in the fetus. Folic acid deficiency in the first three months of pregnancy may cause neural tube defects in the fetus, leading to fetal malformations.

In fact, there are many foods rich in folic acid. Various green leafy vegetables and fruits are rich in folic acid, the most abundant in spinach, as well as yeast and animal offal.

So, under today's dietary conditions, do we need to supplement folic acid? What kind of people need additional supplements?

We must be clear that the content of folic acid is particularly high in fresh fruits and vegetables. People who normally eat vegetables and fruits with three meals a day generally do not suffer from folic acid deficiency.

It should be noted that folic acid itself is not very stable and is easily decomposed by heat, so it is not advisable to heat fresh fruits and vegetables for a long time. If you do not have a healthy diet, do not like to eat vegetables and fruits, and like to eat heavy-tasting stews, then it is necessary to supplement some folic acid during the pregnancy preparation period. After all, the body's need for folic acid during pregnancy is four times the normal amount.

We advocate that if folic acid can be supplemented with food, there is no need to take high-dose folic acid tablets. Therefore, no matter how good any nutrient is, it is not necessary for everyone to eat more. Everyone's situation is different, so we advocate personalized healthy diet. Only by understanding these scientific knowledge of diet and nutrition can you make yourself more clear about what kind of diet is most suitable for you.

(This article was scientifically reviewed by Zhang Juanmei, associate professor of food safety and food and medicine at the School of Pharmacy of Henan University.)