Folic acid in pregnancy: how to supplement?
Confirmation of pregnancy brings a mix of feelings to mothers-to-be - whether they are first-time mothers or not. After the celebration, the expectation of the arrival of a new member of the family requires extra care with your health.
This is because during pregnancy women's metabolic functions undergo various changes and, to make this nine-month period special, you need to take care with your diet, emotional state and blood pressure, among other topics.
The intake of vitamins and nutrients is one of the points of attention. According to the World Health Organization (WHO), it is estimated that 41.8% of pregnant women worldwide are anemic, with most cases of anemia being linked to folic acid and iron deficiency.
Women therefore need a balanced diet to maintain the health of the mother and also the healthy development of the baby. Among the many allies at this time, the folic acid (vitamin B9) is indicated before conception until the end of the first trimester of pregnancy, due to its role in preventing neural tube defects (NTDs) in children.
Folic acid supplementation is extremely important for the prevention of birth defects and the correct dosage must also be taken into account. The WHO recommends taking 400 micrograms a day, starting two months before the planned pregnancy.
In the first 12 weeks, folic acid participates in various functions in the body and, administered in the correct dosage and at the correct time, protects the baby, helping the neural tube to close and contributing to the neurodevelopment of the embryo.
The concentration of folic acid circulating in the blood before fertilization is another step towards having a healthy baby. This is because the vitamin is used by the body to produce new cells, contributing to the growth of those that will form the fetal organs and tissues in early pregnancy.
Since folic acid cannot be stored, it needs to be supplied continuously. Diet is also part of a healthy pregnancy, but it is difficult to get the recommended daily amount of folic acid from diet alone. For this reason, international medical societies, such as the FDA (USA), recommend supplementing with vitamin B9 (folic acid).
To help you through this special time, we've put together some tips that can help you have a healthier pregnancy with a variety of ingredients that increase your intake of essential nutrients:
- Consume large quantities of vegetables from all sub-groups ? dark green, red and orange, legumes (beans, chickpeas and peas) and starchy vegetables, among others.
- Fruits are rich in fiber and to take advantage of all their nutrients it is important to eat them whole
- Low-fat dairy products are good everyday options, including fortified milk, yogurt, cheese or soy drinks
- Take advantage of the variety of protein foods, such as lean meats and poultry, eggs, nuts, seeds and soy products.
In addition to taking care with your diet, you should also have frequent medical appointments and regular check-ups during pregnancy, as there are many factors to be analyzed. Scientific data cannot be stressed enough when we talk about the future of children!
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