Not only pregnant women, everyone needs to meet their daily folic acid needs. This is because these nutrients have an important role in the body, from the formation of genes, protein metabolism, to mental health.
Each person's daily requirement of folic acid or vitamin B9 is different, namely 150–200 mcg for those aged 1–8 years, 300 mcg for those aged 9–13 years, and 400 mcg for those aged 14 years and over. Meanwhile, pregnant women need about 600 mcg of folic acid per day and breastfeeding mothers need about 500 mcg.
Choice of Foods Containing Folic Acid
To meet your daily folic acid needs, you need to eat foods rich in this nutrient, including:
1. Green vegetables
One way to meet the daily requirement of folic acid is to eat vegetables. Green vegetables such as spinach, asparagus, broccoli, radishes, lettuce, chives, or broccoli can be an option because these vegetables contain high enough folic acid.
2. Fruits
Fruit can also be a good source of folic acid. Fruits that contain lots of folic acid are fruits that belong to the citrus family, including oranges, lemons, limes, and grapefruit. In addition, avocados, tomatoes, beets, papayas, bananas, and orange melons are also fruits that are rich in folic acid.
3. Nuts
In addition to vegetables and fruit, you can also meet the needs of folic acid from various types of nuts which are suitable as healthy snacks. Examples of legumes that are rich in folic acid are peanuts, kidney beans, tolo beans, green beans, peas, and beans. walnuts. Because they contain a lot of folate, these nuts, including kidney beans, are good for consumption by pregnant women.
4. Foods high in protein
Some foods that are high in protein are also rich in folic acid. Examples are poultry, beef liver, red meat, chicken liver, seafood and eggs. Consuming 1 serving of beef liver, which is about 85 grams, can meet half of the daily needs for folic acid.
5. Folic acid fortified foods
Some processed food products, such as breads, cereals and pastas, are also fortified or supplemented with folic acid. Read the food packaging labels that you will buy to find out the folic acid content in the product.
Benefits of Folic Acid for Health
As explained above, the need for folic acid is met properly will bring health benefits, including:
- Maintain cell function in the body
- Helps form red blood cells and DNA
- Prevent anemia and heart disease
- Prevent cancer
- Reducing the risk of dementia or senile dementia
- Improve mental health
- Maintain healthy skin, hair and nails
In pregnant women, consuming enough folic acid can reduce the risk of the fetus having birth defects, such as spina bifida and anencephaly, being born prematurely, or being born with a low birth weight.
Folic acid can be obtained from food. However, in some conditions, the body's need for folic acid can increase so that additional supplements are needed. Consult your doctor about the amount of folic acid you need and whether or not to take supplements to meet these needs.