As you know, folate, fiber and iron are essential nutrients for you and your growing baby. What you may not know is that you can get all three by eating the vegetables that you love.
Lets talk Folate!!!
The Centers for Disease Control and Prevention estimates in 2005 that neural tube disorders (NTD), spina bifida and anencephaly accounts for 30 in 100,000 live births Maternal medical disorders such as diabetes and obesity have been linked with the risk of NTDs. Additionally, studies have shown that Hispanics and non-Hispanic whites have higher rates of NTDs than African Americans and Asians. It is very important that women who are pregnant achieve adequate levels of folic acid. This is done by consuming a healthy diet that includes foods fortified with folic acid, providing folic acid supplements and consuming a combination of supplements and a folic acid-rich diet. NTD can be prevented if pregnant women consume a sufficient amount of B9 daily before conception and during the first trimester. Pregnant women should therefore consume 400 μg of folic acid daily.
Folic acid, or folate, is an important nutrient available in many popular fruits and vegetables. For a healthy pregnancy or well supplied nervous system, try adding these high folate foods to your diet:
Lentils
Lentils contain 358 mcg of folate per cup or 90% of the RDA.
Pinto beans
Pinto Beans contain 294 mcg per cup or 74% of the RDA.
Garbanzo Beans
Garbanzo beans contain 282 mcg per cup or 71% of the RDA.
Asparagus
Asparagus contains 268 mcg per cup or 68% of the RDA.
Spinach
Spinach contains 263 mcg per cup or 66% of the RDA.
Collard Greens
Collard greens contain 177 mcg per cup or 44% of the RDA.
Broccoli
Broccoli contains 168.4 mcg per cup or 42% of the RDA
Beets
Beets contain 136 mcg per cup or 34% of the RDA.
Orange Juice
Fresh orange juice contains 74.4 mcg per cup or 19% of the RDA
Papaya
Papaya contains 53mcg per cup or 13% of the RDA
Sustaining optimum nutrition during pregnancy is extremely vital. The developing baby requires a constant supply of vitamins, minerals and other nutrients to develop properly and the mother requires additional nutritional provisions in preparation of labor, delivery, nursing and motherhood. It is very hard to achieve the required nutritional requirements within a normal diet, this is the primary reason doctors prescribe prenatal vitamins during pregnancy. The doses of these nutrients prescribed for pregnancy have been adjusted to meet the needs of pregnant and nursing mothers.
Here at PreNata Smoothies we encourage you to select a prenatal supplement of you choice that meets your desired taste and lifestyle. PreNata Smoothies is a complete prenatal multivitamin fruit smoothie that includes the minimum B9 supplement requirements that can be easily consumed by the expecting mother. This product provides the same essential nutrients found in prenatal pills, that is easy on the stomach, rich in calcium, and antioxidants. Make PreNata Smoothies your prenataal supplement of choice, you will be glad that you did!
Best & Blessings
~ Kris Lewis