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Top food gourmet mother eat, healthy child
Foods rich in folic acid, help develop the brain and prevent birth defects in the fetus.
In addition, deficiency of folic acid makes women easily anemic, miscarriage, premature birth, and so on.
Therefore, before, during and after pregnancy, mothers should pay attention to "loading" the full 400 mcg of folic acid daily.
In addition to the use of folic acid supplements, or high-folate milk, women should increase their intake of the following foods to keep them healthy.
1. Lentils.
Lentils contain a lot of folic acid, also known as vitamin B9.
This is considered to be a "gold nutrient," which plays an important role in the production of blood cells, and directly affects neural tube formation.
Lentils also contain high levels of iron, protein and fiber, which help to prevent the risk of constipation, during the nine months of "backpacking".
Therefore, the mother should elect to lent her on the diet.
Normally ½ cup cooked lentils will give the mother 180 mcg of folate.
If you do not like it, you can sip canned lentils, which is good for your mother and baby.
2. Eggs.
One egg gives the body 25 mcg of folate, (Photo).
Eggs are high in protein, high in calcium, vitamin D, and omega 3, which are good for growth, brain and vision of the fetus.
In addition, eggs are also rich in folic acid, giving the body about 25 mcg of folate per fruit.
So store eggs in the fridge, and eat whenever needed.
3. Broccoli.
Broccoli is not just a food, it has a great detoxifying function for the body,
It also provides essential nutrients for pregnant women, such as fiber, antioxidants, calcium, and especially folic acid.
A bowl of broccoli, providing up to 24% of folic acid, is needed for the body every day.
Therefore, the mother should eat raw organic broccoli, or steamed during pregnancy.
4. Avocados.
Butter is considered "super food" for pregnant mothers, during 9 months of pregnancy.
An avocado gives about 90 mcg of folate, equivalent to 22% of folic acid, needed for the body every day.
In addition, butter is also a source of fatty acids, vitamin K, fiber for pregnant mothers.
Add a little butter to the sandwich or salad, will help mother gourd more delicious.
5. Asparagus.
Asparagus is one of the vegetables rich in folic acid, (Photo).
Asparagus is one of the most folic acid-rich vegetables.
A bowl of asparagus, usually 262 mcg folic acid, provides 65% of the folic acid requirement for women.
Moreover, vitamin K, vitamin C, vitamin A, vitamin D, as in asparagus, very good with the development, intellectual development, fetal body.
Fruits of citrus.
Citrus fruits are rich in vitamin C, a vitamin that helps promote the development of cartilage, blood vessels in the womb, and enhances maternal immunity.
In addition, folic acid in these fruits, also limited the risk of neural tube defects, spina bifida.
An orange, medium containing about 50 mcg of folate.
So, drink orange juice daily, to ensure the health of your mother and baby, sister.
7. Spinach.
Dark green leafy vegetables, such as spinach, are a good source of vitamins, minerals and proteins.
In addition, spinach is rich in folic acid, iron, helps develop the nervous system of the baby, and fight the fatigue when pregnant.
A bowl of cooked spinach, containing about 100 mcg of folate.
Sisters should eat spinach regularly, can be fried with eggs, cooked with lasagna noodles, or vitamins, are easy to eat.
8. Carrots.
Each serving of raw carrots, will help the body "feed" about 5% of the required amount of folate, (Photo).
Carrots are considered one of the most popular vegetables today.
Each serving of carrots, will help the body "load" about 5% of the amount of folic acid needed.
Therefore, you should not ignore this kind of "gold food".
9. Bread
Foods made from grains, such as pasta, breads, breakfast cereals, are rich in folic acid.
A slice of bread, containing 60mcg of folic acid.
So, mothers should try to eat bread, with foods rich in folate, such as broccoli, spinach, to get more folic acid intake into the body.
Beef.
Beef is one of those foods, good enough for pregnant mothers in the process of "backpacking",
With plenty of essential nutrients, especially folic acid.
A bowl of cooked beef, containing about 136 mcg of folate, fulfills 34% of the folic acid requirement for the body.
So make friends with your mother beef.
Sunflower seeds
Sunflower seed, topped the grain list, has the highest folate content.
On average, one cup of sunflower seeds is about 300 mcg, but you can absolutely choose other nuts, such as sesame seeds, pumpkin seeds or walnuts, to replace if you wish.
Source:Internet.
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