Manfaat Asam Folat untuk Ibu Hamil & 5 Sumber Alaminya

In an effort to maintain the health of the body and the fetus being carried, the nutritional needs of pregnant women must be met as well as possible. One of the good nutrients during pregnancy is folic acid for pregnant women. Folic acid is a synthetic form of folate or vitamin B9 which is needed by pregnant women during their pregnancy.

Consuming folic acid from natural food sources or supplements, before and during pregnancy, is very helpful in preventing birth defects in the baby's brain, nervous system, and spinal cord. The overall benefits of folic acid support the growth and development of the fetus and placenta.

Let's review the benefits of folic acid for pregnant women, the signs of folic acid deficiency in pregnant women that must be watched out for, to food sources that contain folic acid.

What Are the Benefits of Folic Acid for Pregnant Women?

Folic acid consumption for women who are pregnant should be started as early as possible, even from the first trimester. The recommended dose of folic acid is 400 micrograms (mcg) per day.

This nutrient is useful for DNA formation and the development of the fetal brain and nerves in the womb. In addition, folic acid is also beneficial for:

• Optimal Red Blood Cell Production

Folic acid is needed to optimize red blood cells in the body. Therefore, consuming enough folic acid can prevent the risk of anemia in pregnant women which can be a trigger for premature birth, low birth weight babies, and postpartum hemorrhage.

• Lowering the Risk of Preeclampsia

Preeclampsia is a condition that is susceptible to be experienced by pregnant women, namely when blood pressure increases accompanied by excess protein levels in the urine. The cause of preeclampsia is suspected to be due to impaired placental development.

In reducing the risk of preeclampsia, pregnant women are recommended to consume folic acid, especially when the pregnancy has entered the second trimester.

• Preventing Neural Tube Defects in Babies

Without sufficient folic acid intake in the pregnant woman's body, the baby's neural tube may not close properly, triggering neural tube defect health problems. These include spina bifida, which is incomplete spinal cord development, and Anencephaly, which is imperfect brain development.

• Protecting the Baby and Mother

Folic acid that is routinely consumed before and during pregnancy can protect the baby from cleft lip, premature birth, low birth weight, poor growth in the womb, to miscarriage.

Folic acid for pregnant women is also recommended to reduce the risk of pregnancy complications, heart disease, stroke, several types of cancer, and Alzheimer's disease.

 

What Are the Signs of Folic Acid Deficiency in Pregnant Women?

The signs of folic acid deficiency in pregnant women are often considered early signs of pregnancy because the symptoms are similar, such as dizziness and fatigue. Now, this folic acid deficiency from food sources must be addressed immediately to prevent pregnancy complications. If the daily folic acid requirement is not met during pregnancy, it is marked by the following conditions in pregnant women:

• Paleness due to anemia or a deficiency of red blood cells which interferes with the process of oxygen distribution throughout the body.
• Weakness and easy fatigue because the amount of oxygen circulated throughout the body is reduced. In addition, the heart has to work hard to pump oxygen-rich blood throughout the body. This is what makes pregnant women tire easily.
• Headaches due to anemia which leaves the brain with a lack of oxygen supply.
• Shortness of breath because the body lacks red blood cells to circulate oxygen throughout the body.
• Nausea and vomiting, as well as digestive problems such as stomach pain and diarrhea.
• Swollen tongue accompanied by pain when swallowing.

Here Are Natural Sources of Folic Acid from Food

Folic acid or vitamin B9 is naturally found in various food sources. To ensure that the need for folic acid during pregnancy is met, you can get this nutrient from natural food sources such as:

1. Asparagus

To make the vegetable intake of pregnant women more varied, try asparagus, which is full of antioxidants and folic acid. The best way to consume asparagus is by steaming it. However, do not steam asparagus for too long because it can destroy the folic acid in it.

2. Peanuts

Next is peanuts, which are a good source of folic acid for pregnant women. A small handful or 30 grams of peanuts can meet one-fifth of the daily folic acid requirement for pregnant women.

Besides containing folic acid, peanuts are also high in fat. So, pregnant women who have problems with fat should be wiser in consuming peanuts.

3. Sunflower Seeds

Sunflower seeds actually contain good folic acid for pregnant women and the fetus. In addition, sunflower seeds also contain vitamin E and iron which are needed by pregnant women to prevent cell damage and increase energy. So, pregnant women can make sunflower seeds a healthy daily snack.

4. Green Vegetables

Other sources of folic acid for pregnant women are green vegetables, such as spinach, celery, water spinach, collard greens, romaine lettuce, kale, broccoli, and turnip greens. One serving or about one cup of green vegetables contains about 263 micrograms (mcg) of folic acid or almost half of the daily folic acid requirement.

5. Fruits

During pregnancy, it is recommended that you eat more fruit because it contains vitamins and fiber that will help digestion and prevent constipation. Fruits rich in folate include oranges, lemons, bananas, and strawberries.

Oranges alone are high in vitamin C and folate which help boost immunity and protect against disease. One orange contains 55 mcg of folic acid or about 14% of the daily intake requirement.

How about it, now that you know the importance of meeting the need for folic acid during pregnancy? So, make sure that for those of you who are planning a pregnancy or are currently pregnant, in addition to vitamins, minerals, iron, and other nutrients, the need for folic acid must be met.

If you are still in doubt, immediately consult your respective obstetrician for the best guidance.

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References

1. Alodokter. Signs of Folic Acid Deficiency in Pregnant Women that need to be watched out for. https://www.alodokter.com/6-ciri-ciri-ibu-hamil-kekurangan-asam-folat-yang-perlu-diwaspadai
2. Alodokter. Benefits of Folic Acid for Pregnant Women. https://www.alodokter.com/manfaat-asam-folat-untuk-ibu-hamil
3. Motherandbaby.com. 9 Healthy Foods That are High in Folic Acid. https://www.motherandbaby.com/pregnancy/health-and-wellness/folic-acid-foods-pregnancy/
4. The American College of Obstetricians and Gynecologists. Nutrition During Pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy