Diet with folate for pregnant mothers

Folate or vitamin B9 foods are highly important during pregnancy because they help with erythropoiesis and the development of the fetus' nervous system.

This is a group of foods that provide highly available folate.

1. Dark green vegetables

This group of vegetables is the most excellent source of folate. Such as:

- Asparagus: The amount of only half a cup gives a very high folate.

- Spinach / Puebleng: Both Folate and Iron Available

- Cale / Broccoli Vegetables: In addition to folate, it helps with dietary fiber residue.

2. Legumes

Beans provide dense nutrients and full stomachs:

- Japanese peas (Edamame): Good to eat as a snack.

- Maverick and Poo beans: an easy source in the Thai market.

- Lentils or red beans: Suitable for putting in salads or soups

3. Citrus family fruits and fruits

- Oranges and Lemons: In addition to folate, vitamin C in oranges helps the body absorb iron better.

- Avocado: Very high in fat and folate.

- Ripe papaya: It is a fruit that is highly folated and helps with excretion.

4. Eggs and grains

- Chicken Egg: Just one egg contains several essential nutrients, including folate.

- Nutrient fortified grains: e.g. cereal or whole wheat bread identified as folate fortified (Fortified)

More Instructions for Mom

- Cooking: Folate decomposes easily when exposed to high heat for a long time. Steaming or stir-frying methods are recommended instead of long simmering to maintain nutrient value.

- Vitamin Supplements: Despite a high-folate diet, doctors normally recommend taking Folic Acid with tablets to get enough dose to meet daily body needs (about 400-600 micrograms).