7 foods that contain folic acid to promote fetal growth

7 foods that contain folic acid to increase folic acid is a nutrient that can increase fetal growth. Regular consumption of folic acid before and during pregnancy can reduce the risk of birth defects in babies. Foods that contain folic acid are not hard to find. You can easily get it at the supermarket or the nearest market. Here are foods that are rich in folic acid which is very useful as a source of important nutrients during pregnancy.

1. Sunflower Seeds

Sunflower seeds are a good food for pregnant women. The folic acid content of sunflower seeds is a nutrient that is needed for the fetus. The content of vitamin E and the iron it contains is also useful for energy formation and preventing cell damage.

2. asparagus

Asparagus contains many vitamins and minerals, including folate. Half a cup of cooked asparagus (90 grams) contains about 134 μg folate. Asparagus is also rich in antioxidants and has anti-inflammatory and antibacterial properties. In addition, asparagus also contains a lot of fiber. In one serving, these vegetables can meet 7% of your daily fiber needs.

3. beans

The next food that contains folic acid is peanuts. Eating beans is recommended during pregnancy. Even in this case, portions should not be excessive because it can accumulate fat in the body.

4. fruits

The fruit with the highest folic acid content is papaya. Other fruits like oranges and red grapefruit can give you around 30 to 40 mcg of folic acid, while a cup of strawberries and raspberries can give you around 15-25 mcg. Combine your favorite fruits with low-fat yogurt for smoothies that are rich in folic acid.

5. Broccoli
Broccoli is a vegetable that is rich in antioxidants which is beneficial for the health of pregnant women. Besides containing folic acid, broccoli also contains vitamin C and fiber. Broccoli is safe for consumption regularly to help the fetus develop properly.
 
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Avocados contain folic acid with a content of 80-90 μg. This amount is safe for pregnant women to meet the nutritional content. You can eat it by eating it directly or turning it into a healthy drink.

7. Green vegetables

Not only is it rich in antioxidants, but green vegetables like spinach, kale, celery or the like also contain folic acid, which is good for your fetus. One cup (30 grams) of raw spinach contains 58.2 mcg, or about 15% of the recommended daily intake. Green vegetables are also high in fiber, vitamin A and vitamin K.

These are foods that contain folic acid to help meet the nutritional needs of pregnant women and the unborn child. Eat these foods regularly to maintain maximum health status of the mother and fetus

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