90% of pregnant women have marginal levels of this important nutrient.

Due to modern diets, pregnant women are not getting the essential nutrients they and their babies need. According to a study conducted by the University of Southampton (UK), 9 out of 10 women have negligible or low levels of folate and other essential nutrients at the time of conception.

The study analyzed the health status of more than 1700 women from 18 to 38 years old in high-income countries such as the UK, New Zealand and Singapore when they found out they were pregnant and followed many of them during pregnancy. The results showed that most lacked essential nutrients, which are abundant in fruits, vegetables, legumes, meat and dairy products. Among them vitamins B12, B6 and D, folate and riboflavin, necessary for the development of the fetus in the womb.

folate, also known as vitamin B9 and folacin,

It can be found in a variety of foods and drinks and is essential during pregnancy to help the baby grow.

The average adult needs 200 micrograms of this nutrient per day. A pregnant woman needs to consume at least twice as much (400 mg). Some expectant mothers may even need up to 10 times more than the average recommendation for adults.

Folic acid deficiency may persist until the end of pregnancy. potentially negatively affects the health of mother and child. Common symptoms are fatigue, tingling, pallor, headache and ulcers in the mouth and tongue.

Risk of congenital anomalies

A developing child needs folate for the production of healthy new cells and genetic material (DNA and RNA). More generally, the health benefits of folate include stimulating the production of red blood cells in the bone marrow, which is important during various stages of growth, including pregnancy, childhood and adolescence.

A recent investigation analyzed nutritional value of orange juices sold in supermarkets in France, Germany, Spain and the UK, compared to fresh orange juice made from Spanish oranges. The main finding was that consumption of commercial orange juices may contribute in an interesting way to meeting daily requirements for essential compounds such as folate and potassium, especially in children and adolescents.

“Folates are critical for controlling energy metabolism and neurodevelopment, especially during conception and pregnancy,” he notes. Montana Camera, Professor at the Department of Nutrition and Bromatology, Faculty of Pharmacy, Complutense University of Madrid and main co-author of the study. ““Neural tube defects are the most common congenital anomalies that can result from folate deficiency in early pregnancy and can lead to severe disability and infant mortality.”.

For this reason, nutritionists recommend that women who want to become pregnant Take care of your diet to keep your folic acid levels high.

“Current scientific evidence clearly shows that folate is a vital micronutrient for fetal development during pregnancy. But while this is true, this study warns us that Due to modern diets, too many pregnant women are not getting the essential nutrients they and their babies need. and among them is such a vital one as folate,” says the nutritionist and nutritionist. Ramon de Cangas.

Nutrition Tips for Including Folic Acid in Your Diet

De Cangas offers us three simple ways include in your diet Foods and drinks rich in folate:

• Includes Orange juice (squeezed at home or bought at the supermarket). Orange juice is rich in folic acid and contains essential minerals such as potassium, magnesium and iron. According to a recent study, one glass of juice a day provides up to 20% of a child’s folate requirement and 10 to 15% of a teenager or adult’s need.
• green leafy vegetablessuch as spinach, kale and broccoli are rich in folic acid. Just one cup of spinach (30 grams) provides 15% of the recommended daily value of this nutrient.
• legumes (peas, lentils, chickpeas, green beans, etc.) are excellent sources of folic acid. For example, just one cup of cooked lentils contains 358 mg of folic acid, which is 90% of the recommended daily value. Legumes are also rich in protein, fiber and antioxidants.