If you are pregnant, you will hear the word “folic acid” a lot. You may wonder what it is or what kind of nutrients are contained in what vegetables.
Folic acid is the first name that comes to mind when it comes to fertility, and nowadays there are many folic acid supplements on the market as fertility supplements, but why is it said to be so good? What exactly is folic acid and what are the benefits of taking folic acid for the unborn child?
In addition to folic acid, what other supplements should you take?
What is folic acid? What kind of vegetables contain it?
First of all, what is folic acid? Folic acid is one of the water-soluble B vitamins. It plays a role in the production of red blood cells and is deeply involved in the synthesis of DNA when cell division is active in the early stages of pregnancy.
Of course, it is not enough to take only folic acid, but there is no doubt that folic acid is a very important nutrient from the early stages of pregnancy.
Foods that contain such important folic acid are…
Vegetables
Edamame (raw: 320㎍, boil: 260㎍), Jew’s mallow (raw: 250. Boil: 67㎍), dried shiitake (raw: 240 boil: 44㎍), parsley (220㎍), spinach (raw: 210㎍, boil: 110㎍), asparagus (raw: 190㎍, boil: 180㎍)
Seaweed
Grilled seaweed (1,900㎍), wakame seaweed (dried) (440㎍)
Beans
soybean flour (250㎍), soybeans (dried) (230㎍), natto (fermented soybeans) (120㎍)
Fish
Eel (liver) (380㎍), sardines (300㎍)
Meat
Chicken liver (1300㎍), beef liver (1000㎍), pork liver (810㎍)
Here is a rough list. As for vegetables, there is quite a difference in the amount of folic acid between raw and boiled, isn’t there? As we mentioned earlier, folic acid is a water-soluble vitamin.
Water soluble means that it gets along well with water, and when it is boiled, the folic acid that you want to take will flow out into the boiling water. Unless you are willing to drink all the water from boiled spinach (which is probably not very common)
Basically, the water is thrown away, and you may think you are getting folic acid, but you are not getting any at all. In such cases, the recommended cooking method is microwaving or stir-frying. By cooking over heat instead of water, you minimize the amount of folic acid that flows out.
How much folic acid should I take daily in supplements and in my diet?
We have just introduced foods high in folic acid. The target daily intake of folic acid for women who are not pregnant or expecting is 240㎍. The amount of folic acid needed differs during pregnancy and while pregnant.
– During pregnancy, 240㎍ from food + 400㎍ from supplements
– During pregnancy, the total is 480㎍.
It is important to note that not all nutrients that you eat are absorbed by the body. The absorption rate of folic acid from food is 50%. This means that you need to eat twice the amount of folic acid that you want.
When choosing a supplement, it is recommended to pay attention to this absorption rate and choose a supplement with a high absorption rate of approximately 85%.
Supplements other than folic acid to take during pregnancy
Of course, folic acid is not the only supplement needed during pregnancy. However, there are some supplements, such as vitamin A mentioned earlier, that are not good for your child if taken in excess, and others that pregnant women should avoid due to their ingredients, so do not judge for yourself and consult your doctor.
Here are some other supplements besides folic acid that you may need.
– Iron
If you are diagnosed as anemic during a pregnancy checkup, or if you are anemic by nature, you may want to take supplements. Pregnancy requires twice as much blood as usual. Even if you are not normally anemic, you may become anemic.
– Calcium
Pregnancy can cause a lack of calcium in the mother because the calcium she takes in is preferentially given to the child in your womb. Many folic acid supplements contain calcium, so it may be a good idea to take them.
Conclusion
There are many uncertainties in pregnancy, and while it is of course important to research on the Internet, it may be better to ask for instructions from a doctor rather than to make all decisions on your own, including your own constitution.
Too much of any nutrient, no matter how beneficial to the body, can be bad for both the child and the mother. Please use supplements only as a supplement, not as the main source. It does not mean that you are fine because you normally take them. Please keep in mind that your body is completely different from your normal body during pregnancy.
