He folic acid It is the synthetic form of vitamin B9 or folate and, together with vitamin B12, contributes to the creation of red blood cells, preventing anemias. It is also vital for nerve function and DNA formation, and promotes the proper functioning of the body in general.
About 400 mg of this vitamin are needed daily, and it can be obtained from a healthy and balanced diet. But during pregnancy an extra contribution is required (usually as folic acid supplements recommended by the doctor), since its absence can lead to serious defects in the neural tube, such as spina bifida or anencephaly in the newborn.
We tell you which foods are the richest in B9 and how can you consume them to make the most of their benefits.
In Babies and more Folic acid in pregnancy: why is it important?1. Avocado
Provide up to 110 mcg of folic acid per cup, which represents approximately 28% of your daily needs.
But it not only stands out as one of the best foods with folic acid, but it is also an excellent source of fatty acids, vitamin K and dietary fiber.
Try to prepare it stuffed, add it to your salads or even your snacks or sandwiches to enjoy a healthy and delicious meal.
2. Almonds
Nuts provide not only folic acid but also fats and other beneficial nutrients to the body.
With a cup of almonds the body acquires 54 micrograms of vitamin B9, but it also has other excellent qualities during pregnancy, for its richness in proteins and minerals (such as calcium and magnesium).
In addition, the almond also It is a breast milk stimulant (galactogenic).
And if that were not enough: it is an excellent source of monounsaturated fats (the good ones) and vitamin E, it protects the heart, strengthens the bones and lends its flavor and texture to both sweet and savory recipes.
They can be eaten raw or with a salad.
3. Brown rice
If you still doubt between white and brown rice, we give you some reasons to convince you: both magnesium and B vitamins in rice are concentrated in the bran, hence they are mostly lost in white rice.
A serving of 80 g of brown rice gives you 30% of your daily magnesium needs, a quarter of vitamins B3 and B6 a fifth of B1 and B5 and a 15% folic acid.
The integral is also a source of energy in the form of carbohydrates, provides more fiber, and minerals such as magnesium, phosphorus, iron, zinc, manganese and copper and is a good source of vitamins of group B, while white rice He loses them when he husks.
Discover the wide variety of dishes that you can make with this complete seed, such as a rice with curried vegetables or a delicious risotto.
4. Broccoli
A cup of broccoli provides about 104 mcg of folic acid. And in addition, calcium, vitamin C, and is very rich in fibers.
Due to its numerous health benefits, it should be included in a healthy diet, especially during pregnancy.
Since folate is soluble in water, it is recommended not to cook them much and it is better to steam them.
It is recommended to eat it raw or steamed since this is how it loses its properties less, but they are also often used to accompany certain dishes such as pizza, salads, pasta, among many other recipes.
5. Peanuts
Contrary to what is believed, it is a legume, not a dried fruit.
If compared to nuts, it is one that contains more folic acid (a quarter cup provides 88 mcg), more vitamin B3 and more proteins (26%).
It also contains fiber (7%) and considerable amounts of minerals such as magnesium, zinc, phosphorus, nickel (which favors the absorption of iron) and iron in abundance. And it helps balance cholesterol.
You can eat them alone, and thus take advantage of all their richness in B vitamins (such as folate or B9), since these types of water-soluble vitamins are more easily lost when cooked or simply roasted.
But you can also spread the peanut butter or to make a multitude of dishes, such as a cake with banana and in vegetarian recipes such as Tofu and mango tacos with peanut sauce.
6. Pumpkin
The nutritional benefits of pumpkin are as prominent as its striking color. Like other vegetables, it is a food rich in water and low caloric density.
It provides a great variety of micronutrients, among which its contribution of carotenes, potassium, vitamin A and vitamins of the B complex stands out.
And in addition, it is really easy to become addicted to this vegetable, since it can be prepared in a thousand different ways, so if you include it in the diet you will achieve a high of folic acid. To give you an idea, a single cup of pumpkin contains 41 mcg.
Here we leave you 33 recipes to open your mouth, although there are many more.
7. Brussels sprouts
They may not be your favorite food and it is usually very difficult to convince children to take them, but their high content in folic acid cannot be denied.
In fact, eating a cup of boiled Brussels sprouts provides approximately 25% of your recommended daily intake.
But they also have a lot of Vitamin C, Vitamin K, Vitamin A, manganese and potassium (the latter essential for the proper development of the body, bones and muscles).
You still don't know how to prepare them? Start with seven recipes that will surprise you and continue with others as succulent as pumpkin, roasted in cider with tangerine.
8. Cauliflower
This cruciferous vegetable is considered one of the foods with the most Vitamin C, but it is also a great source of folic acid.
Eating only one cup of steamed cauliflower gives you approximately 55 mcg of folate, which is equivalent to 14% of the recommended daily amount. And the figures rise if consumed uncooked.
Therefore, it is advisable to add fresh cauliflower to a salad with another food rich in folic acid. But without a doubt you will like it better if you make dishes as attractive as this roasted cauliflower with spices, almonds and yogurt sauce or a couscous. And if it doesn't seem enough, take note of these 15 more recipes.
9. Asparagus
Cooked provides up to 262 mcg of folic acid per cup, or what is the same, 63% of the recommended daily values.
And if that were not enough, it is doubly useful during pregnancy. since it is a diuretic food, highly recommended in cases of fluid retention.
But its health benefits go beyond: they are a spectacular source of fiber, chromium and trace elements that improve blood circulation, as well as vitamins A, C, E and K.
And as it is a powerful natural antioxidant, it delays the aging process of our body.
Asparagus you can also take it grilled, integrate it into your salads or prepare with them a thousand recipes, even to get warm as a pumpkin cream.
10. Spinach
A cup of this vegetable It contains 263 mcg, which means that it would be providing approximately 63% of the recommended daily values of folic acid.
But the benefits of this green leafy vegetable go much further, because that intense color is important for the skin and hair and provides protein, iron, vitamins and minerals.
With only 27 calories, it stands out above all for being one of the best sources of potassium in the diet, since with a cup of cooked spinach we get 839 mg of potassium (the banana, for example, has about 539 mg).
And don't banish them from your family diet because you don't know how to make your children put them in their mouths. In addition to the spinach cream, perfect for winter days, you can make spinach pancakes, spinach cannelloni or the traditional spinach chickpea stew.
In Babies and more Nutrition during pregnancy: foods rich in folic acid11. Strawberries
This fruit so appetizing to look and taste, is an excellent source of vitamins C, K and folic acid. Specifically 200 g cover more than 200% of the daily needs of vitamin C, a third of vitamin K and the sixth part of folic acid, with only 66 calories.
But it gives much more: in 200 g of strawberries there is 17% iron and 9% magnesium. It also provides potassium, calcium, phosphorus, manganese, copper and silicon, so it is a food highly recommended in pregnancy and to avoid nutritional deficits.
They crave at any time of the day, and they can be taken alone, after washing them under the tap, or with whipped cream, but it is also a very popular ingredient in pastries: cakes, milkshakes, mousse ... And more different recipes.
12. Chickpeas
This legume includes 282 mcg of folic acid per cup and since it is also tasty and energetic, it provides good doses of fiber, vitamins and minerals, so it has to occupy a prominent place in the diet.
And it is really easy to do it, since it can be added to a large number of dishes and combines perfectly with other foods rich in folic acid (such as spinach, tomato or carrot) doubling the contribution of this vitamin, essential during pregnancy.
For example: in a salad, a stew, in cream ... From baked chickpeas with carrots, passing with a mango chickpea curry, for vegans or the irresistible falafel.
In Babies and more48 foods rich in iron and 48 easy recipes so that it does not cost to improve the diet13. Peas
It is almost always used as a garnish for other foods and barely paid attention, perhaps because of its small size?
And yet, these little balls include important beneficial properties for our health, especially during pregnancy: One cup contains 101 mcg of folic acid.
It also stands out as an antioxidant food, because it provides countless vitamins and minerals, necessary for the proper functioning of the body.
In addition, with very few calories it satisfies and is very digestive, and helps the metabolism to remain in perfect condition, something very applauded during pregnancy.
For all this, it should take center stage at our table and be a main course and not simply an accompaniment.
We give you some ideas to start, beyond the traditional dish of peas with ham.
14. Beans
This legume can be white, black or pint, called faba, beans, beans, beans, beans ... And, in any case, it helps you add a considerable amount of folic acid: up to 390 micrograms of the nutrient per 100 grams.
White, for example, helps control weight, thanks to the fiber it contains, as it creates a great feeling of satiety that keeps possible cravings at bay.
In addition, they are an excellent source of energy and provide protein, carbohydrates, B vitamins, vitamin C, sodium, potassium, iron, magnesium, have virtually no fat or cholesterol.
And with them you can make stews, sauteed, burritos, salads ... We whet your appetite with a stew of white beans stewed vegetables. Because spoon dishes don't have to be caloric and greasy. And, in addition, 29 more recipes.
15. Lettuce
Do you know that only 10 leaves of this green vegetable provides 136 mcg of folic acid?
And like the rest of the green leaves, it provides abundant vitamins and small doses of minerals that enrich the diet with hardly any calories.
Lettuce has also been said to reassure, that it is good for eyesight, insomnia and fluid retention, and even that it influences libido. It is one of those vegetables that should be eaten almost daily. In salads she is the queen and combines almost everything.
To take advantage of all its benefits, you must avoid prolonged soaking, take advantage of the greener leaves, prepare them shortly before eating and season it with lemon juice or vinegar. Citric acid and acetic acid have a preservative power that preserves vitamins.
And we guide you in choosing the best varieties of lettuce and healthy and rich recipes to prepare them.
Among them also, these alternatives to salad and sandwiches: delicious tacos with lentils, another food very rich in vitamin B9, or some buds of grilled buds with yogurt sauce.
In Babies and more Transgenic lettuce with more folic acid to prevent malformations in pregnancy 16. Lentils
Lentils and the different varieties of beans are the richest in folic acid. In fact, they are highly recommended in the daily diet for pregnant women: only half a cup of lentils provides about 180 mcg of folates, approximately 45% of the recommended daily value.
In addition, lentils and beans are good for fighting anemia and lowering cholesterol.
They are perfect for eating with companions and getting warm, but also stewed and meatless. Try the appetizer lentil hummus, or the pumpkin and lentil cream first. And also add double portion of folic acid.
17. Melon
Although it comes in different varieties, it includes an average of 55 Kcal per 100 grams and provides hydrates in proportions that are around 15%, many of them being natural sugars, accompanied by fiber and a variety of micronutrients.
Its minerals include the contribution of potassium, similar to banana, as well as its magnesium content. It provides carotenes and vitamin A in high proportions and vitamin C in amounts similar to kiwi, in addition to a variety of vitamins of the B complex. Among them, the B9 or folic acid stands out: 27.2 micrograms for each cup of menu items.
This fruit is very satiating, so it can help you eat healthier. You can eat the slices as is (with ham they are great) or include the melon in a variety of refreshing dishes during the summer, its flowering season. Among them: cold soup, ice cream, or skewers with salmon.
18. Orange
There are many fruits that contain folic acid, but citrus fruits are the ones that stand out the most. And, among them, oranges: one piece has about 50 mcg, and a large glass of juice can include more.
This juicy gift of vitamins and minerals, such as vitamin C, strengthens defenses and is one of the best options for energy and shielding against infections.
But taking them regularly is also recommended to prevent varicose veins and hemorrhoids, as they protect blood vessels and favor good circulation, an extra beneficial in pregnancy.
But you can also cook it and include it in a variety of recipes, sweet and savory.
In Babies and moreThe 25 best foods rich in calcium and how to make them effective19. Papaya
This large tropical fruit contains essentially fast-absorbing sugars (the more mature the fruit is) and a low-fat content.
It also has plenty of water (90%), which makes it excellent diuretic. It also increases natural defenses because of its high vitamin C content. Only 100 g of papaya completely cover the recommended daily amount of this vitamin for an adult (more than orange).
And it does not fall short, much less, in its contribution of vitamin B9 or folic acid: One piece includes 115 mcg.
In addition, it improves the skin, prevents constipation and helps the digestion of dietary proteins.
You can take it alone or drink a delicious papaya juice. Although there are more possibilities, especially recipes from Mexico, country of origin.
20. Banana
Battered in our diet, because of its high calorie content and that are not as many as we think.
In addition to potassium, magnesium and fiber, bananas are an important source of folic acid, an essential nutrient before and during the first weeks of pregnancy: 100 g provide 22 mcg of folates.
Therefore, it is a recommended fruit to take during pregnancy, but also in the postpartum period, since by containing high levels of potassium, they help the uterus to recover its normal appearance.
Its healthy dose of vitamin C, tryptophan and vitamin B6, help to lift the mood, and also fights hemorrhoids and promotes healthy digestive bacteria, helping to maintain the health of the immune system and prevent infections.
By the way! It is advisable to take it with nuts, since the proteins provided by the nuts slow down the release of sugar from bananas. So there is no excuse for not including this fruit in your diet: before, during and after pregnancy.
If you get tired of eating it alone, you can try to include it in different recipes, such as a cake or make a refreshing smoothie with it.
21. Grapefruit
It is one of the most unknown or least used citrus, perhaps because of its more bitter taste than orange. But it also has many health benefits and is a good ally in the kitchen.
It is highly recommended to consume grapefruit juice daily before each meal, as it helps to better digest and maintain active metabolism.
It contains few calories, lots of fiber and vitamins important for the proper functioning of the body. Among them, folic acid: One cup of diced grapefruit provides 28.8 mcg.
And there is more: take care of our heart by reducing body cholesterol and triglycerides, and also our skin.
Try to include it in healthy recipes, such as a rice salad or a sweet cake.
22. Quinoa
Although it is not necessary to attribute magical powers, it is a healthy superfood and, if cooked well, delicious.
First, note that it is a pseudocereal, since it is a seed with unique nutritional characteristics: it contains up to 23% of high quality vegetable proteins and essential amino acids. It is also satiating, has a lot of fiber, vitamins and minerals such as iron (60 grams contributes 31% of a woman's daily needs), so she is able to stand up to the tiredness that can accompany pregnancy as she They gain kilos, especially in the last quarter.
And, of course, it is rich in folic acid: just taking 60 grams of quinoa covers 15% of daily needs of this vitamin
To make it palatable and not pasty, just cook it in plenty of liquid until it is ready, such as rice or pasta. But most of those that are sold are already cooked, so if you put it on the label and skip this step.
These tricks will convince you that it can be very tasty. In addition, it is easy to introduce it into your diet in many different ways.
23. Beet
It is a great source of antioxidants, and the best food to cleanse our body. Although for this reason alone he would be a perfect candidate to include in the diet, add his great contribution in folic acid: add for example a cup of cooked beet to your salad will give you about 148 mcg of folate, which is equivalent to 34% of your daily needs.
Try to take it also in juice, to increase your defenses or with yogurt and even as sweet.
24. Sesame Seeds
Also known as sesame seeds in southern Spain, they are a rich source of calcium, an alternative to dairy products: 30 g contribute a third of the recommended daily amount.
In addition, these seeds provide significant doses of magnesium, phosphorus, copper, manganese and also iron, especially black sesame.
It also contains some potassium, zinc, selenium, silicon and boron, and is rich in vitamins important for the nervous system and other vital functions, in particular B1, B3, B6 and folic acid: A single slice of sesame bread includes 60 mcg of vitamin B9.
Its abundance in lecithin is useful to reduce and control cholesterol levels.
We can find sesame in unroasted seeds, in roasted seeds, black, ground with salt (gomasio), in pasta (tahina), in oil, mixed with aromatic, etc.
Whether white, gold or black, its most common utility is as a complement or adornment of other recipes, on salads, in breakfast toast or even to enrich children's sandwich.
Ideal companion of sauteed vegetables, meat or fish, in the yogurt of the snack, on desserts as decoration, as an extra ingredient of bread, and also as a substitute for flour in fried and battered.
Discover how to use sesame in the kitchen and learn how to make healthy and tasty dishes.
In Babies and more What we should know about iron and folic acid supplements in pregnancy 25. Soy
Considered a star food, provides 240 micrograms of folic acid per 100 grams.
Within the legume family, it is the one that contains the most high quality proteins (8 of the 9 essential amino acids). In fact, 100 grams provide 36 g of protein, while a steak contains 22 g.
It also takes care of the heart, by controlling cholesterol and triglyceride levels; lowers blood pressure; Improves intestinal transit and decreases the loss of bone density, improving bone health.
You can use it in salads, stews, to make vegetarian burgers and any dish made with other legumes. It is very useful in vegan dishes, such as these guacamole tacos or chickpeas marinated in soybeans. And the soy drink is healthy and very refreshing.
26. Tomato
This vegetable provides vitamin C, a powerful natural antioxidant, in addition to vitamin A, K, iron and potassium and low levels of sodium, which helps to avoid fluid retention and toxin elimination.
But these qualities are not the only good ones for pregnancy, since it also improves blood circulation. And, most importantly, its high folic acid content: a glass of tomato juice (very low in sugars, so it is perfect for breakfast during pregnancy) contains approximately 48 mcg.
Also, if you have to take iron supplements, tomato can help absorb iron.
And there is more: this food is easy to combine in multiple and varied dishes within the kitchen. And, it also greatly improves the taste of any stew.
You can take it cooked with cod, to fill some baked mushrooms, or try a rice with tomato.
27. Carrot
We know it as the star vegetable in beta carotenes, those essential nutrients for our body and essential in a balanced diet.
They prevent the cellular aging of the skin, stimulates the protection of melanin and prepares it for the sun. In addition, it improves our vision.
But just as important, especially in pregnancy, is its folic acid content. A cup of sliced raw carrot has 18.2 mcg.
To benefit from the positive effects of its nutrients, you can take raw, grilled, cooked or roasted carrots, as another ingredient in our salads and stews, in desserts, creams or completely independently.
Some irresistible examples are cumin-roasted carrots, ideal as a side dish or carrot cake.
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