Boost your folate levels during pregnancy with these vegan foods
According to Linus Pauling Institute Folate (vitamin B9) is a generic term referring to both natural folates in food and folic acid. This essential nutrient is critical in many bodily metabolic reactions, such as: the metabolism of nucleic acid precursors and several amino acids, as well as in methylation reactions. Inadequate folate status during early pregnancy increases the risk of congenital anomalies. But, you can Boost your folate levels during pregnancy with these vegan foods.
The importance of boosting your folate levels during pregnancy
To boost your folate levels during pregnancy is very important, because folate is required for DNA replication and as a substrate for a range of enzymatic reactions involved in amino acid synthesis and vitamin metabolism. Demands for folate increase during pregnancy because it is also required for growth and development of the fetus. Folate deficiency has been associated with abnormalities in both mothers (anemia, peripheral neuropathy) and fetuses (congenital abnormalities).
According to the Office of Dietary Supplements, all women and teen girls who could become pregnant should consume 400 mcg of folic acid daily from supplements, fortified foods, or both in addition to the folate they get naturally from foods. Dietary folate is a naturally occurring nutrient, found in foods such as leafy green vegetables, legumes. Some of which have been reported to be:
dark leafy greens
Some of the best sources of dietary folate include: Spinach, Collard Greens, Turnip Greens, Mustard Greens, Romaine Lettuce. Other benefits of eating dark leafy greens have been reported to be: the improvement of brain function and eyesight In children, as well as lowering the risks of developing glaucoma.
Besides, offering 110 mcg of folate per cup, which accounts for approximately 28% of your daily needs. Avocado fruit is rich in Monounsaturated Fatty Acids, which have been linked to Intelligence plus it could help with weight loss.
Citrus fruits like, oranges, Grapefruit, strawberries, raspberries are great sources of folate, and also may help reduce stillbirths and infant mortality by keeping expectant mums and children healthy.
Beans, peas and lentils
Pulses have many health benefits, because they are rich in flavonoids, which is ideal for stroke survivors and nourishes the brain, and Lentils are an excellent source of molybdenum, very good source of dietary fiber, copper, phosphorus, manganese and folate. For example 1 cup of cooked lentils provide 358 mcg of folate.
Just a half cup of cooked okra will give you approximately 36.8 mcg of folate. Other benefits of eating Okra is that it has been proven to be anti-diabetic, improve eye sight and have anticancer activities.
seeds and nuts
Seeds and nuts are a great vegan food that should be consumed more often, besides 100g providing you with 25.0 mcg of folate, consuming nuts and seeds may help you get rid of Iron deficiency anaemia.
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