What vegetables and fruits are good for folic acid supplementation during pregnancy? Diet for folic acid supplementation during pregnancy

We all know that after a woman becomes pregnant, her body becomes special and she needs to supplement a variety of nutrients to promote the development and growth of the fetus. Generally, before and after pregnancy, pregnant mothers need to supplement folic acid, which can be supplemented by food or medicine. So what vegetables and fruits are good for pregnant women to supplement folic acid? Let's take a closer look!

What vegetables and fruits should I eat to supplement folic acid during pregnancy?

Vegetables rich in folic acid:

Lettuce, spinach, tomatoes, carrots, asparagus, cauliflower, rapeseed, Chinese cabbage, mushrooms, etc.

Fruits rich in folic acid:

Oranges, strawberries, bananas, peaches, cherries, pomegranates, grapes, pears, carambolas, kiwis, plums, and apricots.

In my country, the main dietary sources of folic acid are green leafy vegetables and beans, soy products, and meat are also sources of liquid phase. Among them, the folic acid content in animal offal is relatively high, and citrus, kiwi and other fruits contain a small amount of folic acid. The folic acid content in refined white rice and milk products is low. Generally speaking, the darker the green color of green leafy vegetables, the more folic acid they contain. In comparison, folic acid taken from vegetables, beans, and grains is safer. There is no need to worry about excessive intake, because the folic acid in plant foods is not highly active. Instead, it is converted into highly active when the body needs it, so there is no need to be limited to a maximum of 1,000 micrograms per day.

Because folic acid is easily lost, vegetables lose 50%-70% of folic acid after being stored for 2-3 days. Cooking methods such as making soup will cause the loss of 50-95% of folic acid in food. Vegetables soaked in salt water also lose more folic acid.

Therefore, pregnant mothers should not only rely on vegetables to supplement folic acid, but must take folic acid supplements. The recommended dose is 0.4 mg per day.

Recommended diet for folic acid supplementation during pregnancy

1. Stir-fried shredded carrots

Ingredients: carrots, sesame oil, chopped green onions, salt

practice:

1. Peel the carrots, wash and cut into thin strips, blanch the carrot strips in boiling water, remove and drain, and place on a plate for later use;

2. Heat the oil in a pan, add the chopped green onion and stir-fry until fragrant, then add the shredded carrots and stir-fry. Finally, add salt to season and drizzle with a little sesame oil before serving.

2. Stir-fried chicken with asparagus

Ingredients: chicken breast, asparagus, cherry tomatoes, salt, cooking wine, starch, sugar

1. Wash and cut the chicken breast into strips. Put it into a bowl, add salt, cooking wine and starch, mix well and set aside.

2. Wash the asparagus and cut it into sections with a slanting knife. (You can also add some small tomatoes, cut in half)

3. Blanch the chopped asparagus in water, remove and set aside.

4. Heat oil in a pan, pour in the marinated chicken breast, wait until the meat turns white, pour in the asparagus and stir-fry.

5. Finally, add cherry tomatoes, salt, and sugar (according to personal taste) to season and serve.

3. Braised Rapeseed with Bamboo Shoots and Mushrooms

Ingredients: rapeseed, winter bamboo shoots, mushrooms, onion salt

practice:

1. Wash the rapeseed and cut into sections; cut the mushrooms into half and slice the bamboo shoots; blanch them in boiling water and chop the green onions;

2. Heat the oil in a pan, add chopped green onion, bamboo shoots and mushrooms and stir-fry, then pour in a small amount of water, add rapeseed and salt and stir-fry over high heat until cooked.

4. Pork liver with spinach

Ingredients: pork liver, spinach, dried shrimp, coriander, salt, soy sauce, vinegar, mashed garlic, sesame oil

practice:

1. Wash the pork liver, cook it, cut it into thin slices and set aside; soak the dried shrimps in warm water; wash the spinach, blanch it and cut it into sections;

2. Mix salt, soy sauce, vinegar, mashed garlic and sesame oil to make a seasoning sauce;

3. Place the spinach on a plate, add pork liver slices, coriander, dried shrimps, and seasoning sauce, and mix well.

How to supplement folic acid during pregnancy

1. How to supplement folic acid scientifically

Pregnant mothers can supplement folic acid through "food supplements", which are safe and healthy. For example, green vegetables, fruits, animal livers, and beans are rich in folic acid. If the expectant mother feels that the amount of "food supplements" is too little, she can also take folic acid tablets.

2. The best time to supplement folic acid

Women can supplement folic acid in the first three months of pregnancy to create a good environment for the fetus in advance. After a woman becomes pregnant, she should supplement folic acid throughout the pregnancy to lay a sufficient nutritional foundation for the growth and development of the fetus. During the lactation period, women should also supplement folic acid under the guidance of a doctor. Folic acid helps the development of fetal nerve cells and brain cells, and the baby can absorb it through breast milk.

3. How much folic acid is suitable for pregnant mothers to take every day

Women should take 0.4 mg of folic acid every day when preparing for pregnancy and during pregnancy.