September 18, 2016

25 Best Food Sources Of Folic Acid To Support Fertility And Pregnancy

Folic Acid is also known as vitamin B9. Folic acid is an important substance that required in body regenerate and repair cells of the DNA. So Folic Acid is important for fertility and pregnancy support.


25 Best Food Sources Of Folic Acid To Support Fertility And Pregnancy

10 Benefits of Folic Acid (vitamin B9) to support fertility and pregnancy

1. Shaping and improving the DNA

Vitamin B9 works on the body's cells and plays an important role in DNA repair in the body. Prevent such a folic acid deficiency means less risk of problems in the large intestine. Disturbances in the colon can cause cancer. So if vitamin B9 deficiency could also potentially suffer from cancer.

2. Repair the body tissue that had been damaged

It acts as the formation of a DNA, the vitamin B9 is also important in the growth of body tissue that had been damaged. Research in animals shows that vitamin B9 helps heal spinal cord.

3. For the formation of red blood cells

In addition to iron and vitamin B12, vitamin B9 has also needed the formation of red blood cells. Functioning red blood cells to pick up oxygen in the lungs and circulate throughout the body, and then pick up carbon dioxide in the body to drain back through the lungs.

4. Optimizing brain function

When the brain is impaired, a person could be depression or other cognitive impairments. That requires vitamin B9 to optimize brain function. In the Elderly, vitamin B9 acts to prevent dementia and memory loss. Research has shown that those who consume folic acid for at least three years at the age of 50 years, it was able to compensate for those aged 40 years in terms of memory.

5. For health and hair growth

Vitamin B9 was also able as a hair growth treatment. Since the function of folic acid is for the growth of the network, the network can also grow on the hair and prevent hair loss.

6. In the menstrual period

Because of vitamin B9 work in the formation of red blood cells, so folic acid (B9) also important required at the menstrual period. It is to prevent anemia and reduce the symptoms of pre-menstrual syndrome.

7. Benefits in pregnancy

In pregnant women, folic acid is important to prevent birth defect, especially defects of the brain and spinal cord. Pregnant women are advised to consume as much as 400-600 mcg of folic acid per day.

8. Preventing birth defects

It has been proven in studies that the use of folic acid during pregnancy is beneficial to prevent neural tube defects in babies. Neural tube defects can affect the spine and brain disorders.

9. Preventing heart defects

Vitamin B9 deficiency during pregnancy can also affect congenital heart defects due to genetic abnormalities. By consuming natural folic acid or supplements can reduce the risk of congenital heart defects in babies.

10. For fertility

As well as its function in pregnancy, for those who are trying to conceive is important to consume folic acid. The function of folic acid in the fertility is to improve egg (follicle) quality in women and boost the quality of sperm in men. In addition, folic acid is also important in fertilization process and embryo implantation.

25 best food sources of Folic Acid

Here are the natural food sources that are very good to be consumed daily or for those who are trying to conceive and for women who are pregnant.

Note : Folic acid in mcg (micrograms)

Vegetable sources :

1. Carrot = 22 mcg /cup, or about 5% of daily needs.

2. Celery = 34 mcg /cup, or about 8% of daily needs.

3. Pumpkin = 36 mcg /cup, or about 9% of daily needs.

4. Cauliflower = 55 mcg /cup. or about 14% of daily needs.

5. Corn = 75 mcg /cup, or about 18% of daily needs.

6. Lettuce = 76 mcg /cup

7. Broccoli = 96 mcg /cup, or about 24% of daily needs.

8. Asparagus = 262 mcg /cup, or about 65% of daily needs.

9. Spinach = 263 mcg /cup.

Folic Acid in fruits :

10. Raspberries = 14 mcg /cup, or about 4% of daily needs.

11. Grapefruit = 30 mcg per piece.

12. Orange = 50 mcg per piece.

13. Avocado = 90 mcg /cup, or about 22% of daily needs.

14. Papaya = 115 mcg per piece or about 28% of daily needs.

15. Watermelon and cantaloupe also contain high levels of folic acid.

Folic acid in grains :

16. Green beans = 42 mcg /cup, or about 10% of daily needs.

17. Almonds = 46 mcg /cup.

18. Linseed = 54 mcg /cup.

19. Sunflower seeds = 82 mcg per quarter cup or about 20% of daily needs.

20. Peanuts = 88 mcg per quarter cup.

21. Garbanzo bean = 282 mcg /cup, or about 70% of daily needs.

22. The pinto beans = 294 mcg /cup, or about 73% of daily needs.

23. Lentils = 358 mcg /cup, or nearly 90% of the daily requirements of folic acid.

The lentils are the largest sources of folic acid.

Animal sources :

24. Beef liver, goat liver and lamb's liver, also contains a lot of vitamin B9.

25. The yolk is an animal source that also contains vitamin B9.

(From : Book of Nutrition in Reproductive Health)

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