Taking the right amount of folic acid during the first three months of pregnancy is essential for the development of our baby’s central nervous system. Here are the foods rich in vitamin B9.
Folic acid, or also known as vitamin B9 , is essential during pregnancy. This, in fact, contributes to the closure of the neural tube (from which the central nervous system of the child develops), which usually occurs within the first month after conception. It is recommended to take the right amount of vitamin B9 especially in the first three months of pregnancy. Folic acid can be taken both through specific supplements, but also through certain plants . Be careful, however, to the cooking of these: if cooked too much, in fact, they can lose their nutritional properties and the concentration of vitamin B9 inside them decreases.
Vegetables rich in folic acid
Folic acid is contained especially in green leafy vegetables, such as spinach . Attention must be paid, however, to how they are cooked. To better assimilate its nutritional properties, it is advisable to consume them raw , or at most to sauté them in a pan, so that the concentration of vitamin B9 remains the same. It is not recommended to boil them.
Another vegetable rich in folic acid are asparagus . In addition to vitamin B9, asparagus is also rich in vitamin A, C and E, as well as potassium, calcium and phosphorus. In addition, asparagus helps regulate water retention by contributing to the elimination of excess fluids. Broccoli is also rich in vitamin B9. It is advisable to steam them to keep their crunchiness. Furthermore, broccoli and cruciferous vegetables are rich in an anticancer molecule (sulforaphane). There could be no healthier vegetables!
Legumes and cereals are other vegetables rich in folic acid. Recommended in pregnancy, they can be consumed in many different ways. The tastiest are certainly couscous , chickpeas and lentils, to be consumed also in pasta. Last but not least, we find citrus fruits . Rich in vitamin C, which helps improve the immune system and better assimilate iron , they are suitable for squeezing and tasting fresh, both in summer and in winter.