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Pregnancy Nutrition & Health ✨
Folic acid, also known as folate or Vitamin B9 is Folic acid, also known as folate or Vitamin B9 is a group of B Vitamins that is crucial during pregnancy. 
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The need for folic acid is not only important during pregnancy but should also be taken in the months leading up to conception if you are actively trying to conceive.
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✔️ It helps prevent neural tube defects in the baby.
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✔️ It prevents serious brain abnormalities in the baby
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✔️ It prevents spinal cord abnormalities in the baby
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✔️ It decreases the risk of premature birth During Pregnancy
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It is recommended that women consume anywhere between 400 – 800mcg a day of folate or folic acid. 
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This can be done through diet, supplementation, and a combination of both. Foods such as spinach and wheatgerm are particularly high in folate.  When you see the term ‘folic acid’ what you are seeing is the synthetic version of folate.  It is a man-made substance and sold in supplement form or added to fortified foods such as breads and cereals.
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Both have the same effect.
Many women will already be taking folic acid supplements and all prenatal vitamins will include the standard requirements as recommended above. In conjunction with ensuring you take your prenatal vitamins, its important to focus on the folate rich foods as well to ensure a healthy pregnancy. 
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Follow the link in the bio today to read up on the health benefits also associated with this list of high folate foods.. 
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#babyonboard #pregnancyproblems #pregnantlife #thepregnancypantry #fitpregnancy #pregnancyfitness #pregnancyjourney #pregnancyquotes #trimester #impregnant #pregnancy_lifestyle #pregnancyannouncement #pregnant_world #pregnantwomen #babybelly #babyiscoming #pregnancy #pregnantbelly #babyontheway #preggolife #thebump #pregnancyhumour #happypregnancy #duedate #readytopop #mamatobe #pregnancybump #thirdtrimester #pregnancymemes
QUESTION 🙋‍♀️ Any mums to be out there th QUESTION 🙋‍♀️ Any mums to be out there that are newly vegetarian or vegan and wondering how to dodge the inevitable question of 

“ Now that you’re pregnant 🤰 where are you going to get all your iron from if you don’t eat meat?” 🙄 

⭐️Amazingly 2020 became the year that every one of the top UK supermarkets had their own vegan range and every one of the top UK restaurants and food-to-go outlets had a vegan (or plant-based) offering. ⭐️

YES 🙌 

So, yes it is possible to manoeuvre your way through pregnancy and still maintain a plant based diet, BUT we just need a little more PLANNING 

Iron is a fundamental mineral needed for the normal growth and development of your baby and women can often suffer from iron deficiency during pregnancy. ⠀⠀

If you are concerned about your Iron levels during pregnancy, please consult your doctor or midwife, who will be able to carry a blood test to determine if you’re deficient.  For those following a vegan lifestyle I’d definitely advocate for getting your levels tested, especially if you are recently new to a vegan lifestyle. 

Because iron found in plant based foods isn’t absorbed as easily as that found in animal products, we need to make sure we include a full range of green leafy vegetables, beans, lentils, seeds and iron rich fortified cereals. ⠀⠀
Vitamin C has also been shown to enhance the absorption of iron from plant-based sources. ⠀⠀

Vitamin C is a fat-soluble vitamin and is not stored naturally in the body so regular consumption of vitamin C rich foods throughout the day will aid in your body’s ability to absorb iron. ⠀⠀

The recommended daily intake (RDI) is 27 mg per day for pregnant women. ⠀⠀

Excellent sources of plant based Iron include:
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Pulses (such as beans, peas and lentils) ✔️ Green leafy vegetables (such as watercress) ✔️
Wholemeal, seeded and wheatgerm bread✔️
Quinoa✔️
Iron-fortified breakfast cereals✔️
Dried apricots and figs✔️
Sesame and pumpkin seeds✔️ ⠀⠀

#plantbasedlifestyle #plantbasedliving #plantbasednutrition #plantbasedfoods #plantpowered #plantbasedchef #healthyveganlife #vegetarianrecipes #vegetarianlife #plantbasedpregnancy #mypregnancyjourney #mommatobe #babyontheway
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