Starting to supplement folic acid from the beginning of pregnancy preparation has become the first common sense for many young people of childbearing age to prepare for pregnancy in order to achieve the goal of prenatal and postnatal care. Expectant mothers should start taking extra folic acid supplements in the first three months of pregnancy, and should also continue to supplement in the first three months of pregnancy, because this period is a critical period for the growth and development of the fetal central nervous system, and brain cells proliferate rapidly and are in a The active state is most susceptible to teratogens and causes abnormalities. But after entering the second trimester, it is enough to take it from daily food.
The more folic acid you take, the better. Excessive intake of folic acid is associated with an increased risk of certain progressive, unknown neurological damages. Expectant mothers should supplement 400 to 800 micrograms of folic acid every day to meet the growth needs of their fetus and their own needs.
Folic acid supplementation must be done correctly. Folic acid is unstable when exposed to light or heat and easily loses activity. For example, 50% to 70% of folic acid will be lost after vegetables are stored for 2 to 3 days; 50% to 95% of folic acid in food will be lost when cooking soup; vegetables soaked in salt water will lose 50% to 95% of folic acid. Folic acid content will also be lost a lot. Therefore, if vegetables are cooked cold or stir-fried over high heat, more folic acid will be retained.
Examples of foods rich in folic acid
1. Vegetables include lettuce, spinach, tomatoes, carrots, greens, asparagus, cauliflower, rapeseed, Cabbage, lentils, pods, mushrooms, etc.;
2. Fresh fruits include oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, bayberries, crabapples, wild dates, hawthorns, pomegranates, grapes, Kiwi, pear, etc.;
3. Animal foods include animal liver, kidney, poultry and eggs, such as pig liver, chicken, beef, mutton, etc.;
4. Legumes and nut foods include soybeans, soy products, walnuts, walnuts, cashews, chestnuts, almonds, pine nuts, etc.; cereals include barley, rice bran, wheat germ, brown rice, etc.
