#vitamin b9 folate

[merlions]

Every time I start self invalidating and being like psh I don't REALLY have even minor synesthesia, everyone thinks letters and words and numbers are colors, I offhandedly say some shit to someone like "urgh don't you think it's so god damn hard to remember info about vitamins? Like they have letters AND numbers AND names, it's just way too many colors to be able to connect meaning to them, you know, the normal way one usually memorizes info." and they treat me like an insane person. Like oh I guess that's Not Very Relatable lol

It's just nice to have a change from people treating me like an insane person and a hypochondriac for saying I have mild synesthesia. A nice little variety to add enrichment to the being treated like a silly child. Caught between the rock hard devil and the deep sea place or whatever

[ladygoofus]

🦓 hey zebras 🦓

"Though more studies and clinical testing needs to be done, researchers say [select hEDS] patients who have been treated with [methylated] folate have shown improvement: less pain, less brain fog, fewer allergies and improved gastrointestinal function."

Y'all it's just a form of vitamin b9! Safe & accessible & worth a shot.

[theambitiouswoman]

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

[haridiva]

Manfaat dan Sumber Asam Folat bagi Kehamilan

Asam folat adalah salah satu vitamin B yang penting bagi kesehatan ibu hamil dan janin. Asam folat berperan dalam pembentukan sel darah merah, DNA, dan sistem saraf pusat. Kekurangan asam folat dapat menyebabkan anemia, keguguran, kelahiran prematur, dan cacat lahir seperti spina bifida. Photo by lucas mendes on Pexels.com Untuk memenuhi kebutuhan asam folat, ibu hamil disarankan untuk…

[loudfurydetective-blog]

Vitamin B Benefits and Information

Vitamin B Benefits and Information

Vitamin B is a group of essential micronutrients that play a vital role in maintaining overall health and well-being. There are eight types of vitamin B, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Each type of vitamin B has its own specific functions in the body, but they all work together to…

[beautyandlifestyleblog86]

There are several other vitamins and minerals that play important roles in brain function, mood regulation, and memory. Here are some key nutrients that are essential for brain health:

1. B Vitamins: B vitamins, including B6, B9 (folate), and B12, are crucial for brain function and the production of neurotransmitters. They help support cognitive function, mood regulation, and memory. Foods rich in B vitamins include whole grains, leafy green vegetables, nuts, seeds, legumes, eggs, and dairy products.

2. Omega-3 Fatty Acids: Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are important for brain health and cognitive function. They are essential for building and maintaining brain cell membranes and are thought to help support neurotransmitter function. Sources of omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts.

3. Magnesium: Magnesium is involved in hundreds of biochemical reactions in the body, including those related to brain function. It plays a role in neurotransmitter regulation, mood stabilization, and memory. Magnesium-rich foods include leafy green vegetables, nuts, seeds, whole grains, and legumes.

4. Zinc: Zinc is an important mineral for brain health and neurotransmitter function. It is involved in the regulation of mood, memory, and cognitive function. Good sources of zinc include meat, shellfish, nuts, seeds, and legumes.

5. Vitamin D: Vitamin D is essential for overall brain health and cognitive function. It plays a role in neurotransmitter production and mood regulation. Vitamin D can be obtained through exposure to sunlight and through foods such as fatty fish, eggs, and fortified dairy products.

Incorporating a balanced diet rich in these nutrients, along with regular physical activity, adequate sleep, and stress management, can help support overall brain health and cognitive function.

[landunderthewave]

By the way, if you experience period pain that doesn't seem to be affected very much by pain meds, you can try if some specific nutrition helps. (Assuming it's not likely to be something more complex, like endometriosis.)

First of course you need enough calories because you won't absorb your micronutrients efficiently otherwise. If you're healthy (= no digestive issues), eat enough calories and eat a diverse range of foods you have a good chance of needing no tweaks.

However I'm missing one out of three (the being healthy part), so I learned the following: You want to be good on the stuff that makes your blood because you guessed it, you're loosing blood, so mainly vitamin B12, vitamin B6, vitamin B9/folate and - very importantly of course - iron. This will also help with fatigue during your period. If you eat those, you can cover a lot of them with animal products/meat. Potato chips also have a high amount of B6 (yes really) and folate is also in "leafy greens", wheat germs (which cover a lot of B vitamins, but not B12) or just folate-enriched salt.

You wanna get enough of all of them because they work in tandem. That means some reactions in your body won't work, if e.g. B6 is too low.

If you're good on that front, my other recommendation is magnesium-rich foods. Low magnesium can not only lead to muscles cramps in your legs, but also your uterus and digestive tract, so when you're having cramps anyway, low magnesium will make it much worse.

B6 and magnesium also help me when I'm in pain right before my period.

As per usual, adding foods is better than replacing (so you have as diverse a range as possible) and food sources with a lot of the desired micronutrient are safer than supplements. For one they are easier to absorb that way, but also you don't need to worry about taking too much/getting dosages right so you don't deplete other nutrients in the process.

[tinyreviews]

Rabbit Hole: Fiber and Health

The difference between soluble and insoluble fiber

Soluble and insoluble fibers are both essential components of a healthy diet, particularly for gut health, but they differ in their properties and how they function in the digestive system.

Soluble Fiber:

Dissolves in water to form a gel-like substance.

Fermentable by gut bacteria.

Benefits for Gut Health:

Feeds Gut Bacteria: Acts as a prebiotic, promoting the growth of beneficial bacteria in the gut.

Regulates Blood Sugar: Slows down digestion, leading to a more gradual release of glucose into the bloodstream.

Lowers Cholesterol: Binds with bile acids, helping to lower blood cholesterol levels.

Improves Digestion: Softens stool, making it easier to pass and helping to prevent constipation.

Insoluble Fiber:

Does not dissolve in water.

Adds bulk to stool.

Benefits for Gut Health:

Promotes Regularity: Adds bulk to stool and helps it pass more quickly through the intestines, reducing the risk of constipation.

Prevents Diverticulitis: Helps prevent small pouches from forming in the colon, which can become inflamed or infected.

Supports Weight Management: Adds bulk to the diet without adding calories, which can help with feeling full and reducing overall food intake.

What are good common sources of fiber?

Soluble Fiber: Oats, barley, nuts, seeds (e.g., chia seeds, flaxseeds), beans and legumes (e.g., lentils, chickpeas), fruits (e.g., apples, oranges, pears), vegetables (e.g., carrots, Brussels sprouts).

Insoluble Fiber: Whole grains (e.g., whole wheat, brown rice, bulgur), nuts and seeds (e.g., almonds, sunflower seeds), vegetables (e.g., cauliflower, green beans, potatoes with skin), fruits (e.g., apples with skin, berries, bananas), bran (e.g., wheat bran, corn bran).

Do gut bacteria break down fiber to produce beneficial compounds like vitamins? What other beneficial compounds do they produce?

Vitamins

Vitamin K: Certain gut bacteria synthesize vitamin K, which is essential for blood clotting and bone health.

B Vitamins: Some gut bacteria produce B vitamins, such as biotin (B7), folate (B9), and riboflavin (B2), which are crucial for energy metabolism and overall cellular function.

Short-Chain Fatty Acids (SCFAs)

Acetate, Propionate, and Butyrate: These SCFAs are produced when gut bacteria ferment soluble fiber. They have numerous health benefits:

Butyrate: Acts as a primary energy source for colon cells, helps maintain the integrity of the gut barrier, and has anti-inflammatory properties.

Propionate: Metabolized in the liver and can help regulate glucose production.

Acetate: Used in various metabolic processes and can influence fat storage and appetite regulation.

Other Beneficial Compounds

Gases: Such as hydrogen, methane, and carbon dioxide, which are normal byproducts of fermentation and usually harmless.

Phenolic Compounds: Fermentation of polyphenols (a type of antioxidant found in fruits and vegetables) by gut bacteria can produce bioactive phenolic compounds with anti-inflammatory and antioxidant properties.

Conjugated Linoleic Acids (CLAs): Produced from the fermentation of certain fats, CLAs have been shown to have anti-carcinogenic and anti-inflammatory effects.

Health Benefits

Improved Gut Health: SCFAs, particularly butyrate, nourish the cells lining the colon, reducing the risk of gastrointestinal disorders.

Enhanced Immune Function: A healthy gut microbiome can help modulate immune responses, reducing inflammation and protecting against infections.

Metabolic Health: The production of SCFAs can influence metabolic health, helping regulate blood sugar levels and reducing the risk of obesity and type 2 diabetes.

Mental Health: There is emerging evidence that SCFAs and other metabolites produced by gut bacteria can influence brain function and mood, potentially impacting conditions like anxiety and depression.

Specific benefits of SCFAs

Digestive Health

Nourishment of Colonocytes: Butyrate serves as the primary energy source for colonocytes (cells lining the colon), promoting a healthy gut lining and reducing the risk of gastrointestinal disorders.

Gut Barrier Function: SCFAs enhance the integrity of the gut barrier, preventing the leakage of harmful substances from the gut into the bloodstream, which can lead to systemic inflammation.

Anti-inflammatory Effects: Butyrate has potent anti-inflammatory properties, helping to reduce inflammation in the gut, which is beneficial for conditions like inflammatory bowel disease (IBD).

Metabolic Health

Blood Sugar Regulation: Propionate can help regulate blood glucose levels by influencing gluconeogenesis (the production of glucose) in the liver.

Lipid Metabolism: Acetate and propionate are involved in lipid metabolism, which can influence cholesterol levels and reduce the risk of cardiovascular diseases.

Appetite Regulation: SCFAs can influence the release of hormones that regulate appetite and satiety, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), potentially aiding in weight management.

Immune Function

Immune Modulation: SCFAs play a role in modulating the immune system by influencing the activity of various immune cells, including T cells and macrophages, which helps maintain immune balance and reduce chronic inflammation.

Anti-carcinogenic Properties: Butyrate has been shown to induce apoptosis (programmed cell death) in cancerous cells in the colon, reducing the risk of colorectal cancer.

Brain Health and Mental Well-being

Neurotransmitter Production: SCFAs can influence the production of neurotransmitters like serotonin, which is involved in mood regulation.

Blood-brain Barrier Integrity: Butyrate can enhance the integrity of the blood-brain barrier, protecting the brain from harmful substances.

Anti-inflammatory Effects on the Brain: By reducing systemic inflammation, SCFAs can help protect against neuroinflammatory conditions, potentially lowering the risk of neurodegenerative diseases.

General Health Benefits

Reduction of Systemic Inflammation: SCFAs help reduce systemic inflammation, which is linked to numerous chronic diseases, including diabetes, cardiovascular diseases, and obesity.

Bone Health: Propionate may have a role in calcium absorption and bone health, although more research is needed in this area.

The above is the result of my curiosity going down the rabbithole with ChatGPT. I post my rabbithole curiosities to this blog.

[sweetkoalastarfish]

Strawberries in the Philippines: Cultivation, Production, Markets, and Health Benefits

Strawberries, known for their sweet taste and health benefits, have a notable presence in the Philippines, particularly in the mountainous regions where the climate is cooler. Here's a comprehensive overview of strawberries in the Philippines, covering cultivation, production, markets, health benefits, and other related aspects.

Cultivating strawberries in the Philippines involves several key steps;

. Climate and Soil: Strawberries prefer cooler climates and well-drained soil with a slightly acidic pH (5.5 to 6.5). Raised beds and good irrigation are recommended.

. Planting: Strawberry runners or crowns are typically used for planting. Proper spacing and mulching are essential to protect plants and retain moisture.

. Care and Maintenance: Regular watering, weed control, and protection from pests and diseases are crucial. Strawberries require consistent care to ensure a good yield.

. Harvesting: They are usually harvested when they are fully red. This is generally done by hand to avoid damage to the fruit.

The Philippines is not among the world's largest producers of strawberries, but it has a growing market for both fresh strawberries and strawberry-based products. Benguet is one of the primary production areas, with La Trinidad being famous for its strawberry farms. The region also hosts an annual Strawberry Festival, highlighting the importance of this fruit to the local economy.

Where to Buy Strawberry Products

. Markets and Supermarkets: Fresh strawberries are available in local markets, especially in Benguet and nearby areas. Larger supermarket in cities like Manila also stock strawberries and strawberry products

. Specialty Shops and Online Stores: Specialty shops and online platforms offer a variety of strawberry products, including jams , preserves, and other strawberry-based treats.

. Strawberry Farms: Many farms in Benguet and La Trinidad allow visitors to pick their own strawberries, offering a unique experience and direct access to fresh produce.

Health Benefits: Strawberries are not only delicious but also packed with health benefits:

. Rich Nutrients: Strawberries contain Vitamins C, B9 (folate) and potassium. They're also a good source of antioxidants, which can help combat oxidative stress and inflammation.

. Heart Health: The antioxidants and fiber in strawberries may contribute to healthy heart by reducing LDL cholesterol and blood pressure.

. Weight Management: Low in calories and high in fiber, strawberries can be healthy addition to a weight management plan.

. Blood Sugar Regulation: Strawberries have a low glycemic index, which may help with blood sugar regulation.

Conclusion: Strawberries in the Philippines are primarily grown in the cooler regions of Benguet and La Trinidad. These areas are known for their strawberry farms and related products including jams and other preserves. The cultivation process may requires careful attention to climate, soil, and maintenance. The fruit offers a range of health benefits, from improved healthy heart to weight management, making it a popular choice among health-conscious consumers. If you're interested in trying fresh strawberries or strawberry-based products, local markets, specialty shops, and even online paltforms offer a variety of options.

Thank you for reading. Until next time, salamat and see you soon!

[bokettochild]

Congratulations on your turkey hunt! Here’s the spoils of your work!

Ground chicken is 4 times richer in vitamin E and 2 times richer in potassium, while the ground turkey is 4 times richer in folate (vitamin B9) and 3 times richer in vitamin B12. Ground turkey is also overall a better source of minerals, such as calcium, zinc, copper, and iron.

But be careful! Turkeys tend to come in flocks….

🦃

At least that means I'm getting some ice nutrients?

[nature-godsgardenofeden]

Cinnamon

lowers LDL cholesterol

lowers triglycerides

reduces blood pressure

improves circulation

cinnamic acid can reduce inflammation

Beet root

supports healthy cholesterol

contains nitrates that your body uses to help relax blood vessels

excellent source of folate (vitamin B9), which is linked to a lower risk of heart attack.

contains betalain antioxidants which help protect against inflammation and oxidative stress linked to heart disease

Green tea

protects LDL particles from oxidation (LDL oxidation increases your risk of heart disease)

improves overall lipid profile

reduces vascular inflammation

and activates endothelial nitric oxide (the vasodilatory molecule)

[sarahbrandner-fans]

Bei „Food Facts“ dreht sich heute alles um den Nährstoff Folsäure, der auch unter dem Namen Vitamin B9 oder Folat bekannt ist. In Deutschland sind die Menschen damit nicht optimal versorgt. Die Deutsche Gesellschaft für Ernährung (DGE) schätzt, dass ca. 90% der Bevölkerung unter Folsäuremangel leidet. Warum Folsäure für uns so wichtig ist und für was unser Körper den Nährstoff benötigt, wird uns der Ernährungsmediziner Dr. Matthias Riedl vom Medicum in Hamburg verraten. Und damit ihr auch wisst, wie man über die Ernährung möglichst viel Folsäure zu sich nehmen kann, hat euch unsere Ernährungsberaterin Sarah Brandner ein tolles Rezept vorbereitet. Sie wird mit euch einen grünen Folsäure-Smoothie mixen, der vollgepackt ist mit Spinat, Avocado und Feldsalat. Alles Zutaten, die reich an Folsäure sind und euch dabei unterstützen, den Tagesbedarf zu decken.

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[shubhragoyal]

Best Foods to Eat When You're Pregnant - Dr. Shubhra Goyal

When you are pregnant or trying to get pregnant, it is very important to treat your health seriously and plan your diet properly. A nourishing diet is necessary to preserve the health of your unborn child from conception on.

As soon as you find out you're pregnant, it's normal to start reviewing your eating habits. But like many other people, you might be tempted to consult your mother or friends, the internet, or your past pregnancy practices for guidance. You might be surprised to learn that every pregnancy is unique. The body may react differently to physical or hormonal changes that may impact pregnancy depending on your age or surroundings.

You should place a specific emphasis on whole foods that give you more of the nutrients you'd need if you weren't pregnant while developing a healthy eating plan, such as:

Vitamins, minerals, and lean protein

Wholesome fats and complex carbohydrates

Fluids and fibre

To help you meet your nutrient goals while you are pregnant, here are some foods that are incredibly nutritious.

1. Dairy items

To meet the demands of your growing foetus throughout pregnancy, you must consume extra protein and calcium. Milk, cheese, and yoghurt should be included in the menu. Dairy products contain two sorts of top-notch proteins: casein and whey. The best source of calcium is dairy, which is also a good source of phosphorus, B vitamins, magnesium, and zinc. Due to its higher calcium content than the bulk of other dairy products, Greek yoghurt is particularly helpful. There are some types of bacteria called probiotics that help with digestive health. You might be able to handle yoghurt, especially probiotic yoghurt, if you have a lactose intolerance. There may be an entire variant of yoghurt parfaits, smoothies, and lassis waiting.

2. Legumes

Lentils, peas, beans, chickpeas, soybeans, and peanuts are counted in this category of foods (a.k.a. a tonne of awesome recipe ingredients!). Legumes are excellent plant-based providers of calcium, iron, folate, fibre, protein, and other nutrients that your body needs more of while pregnant. The most important vitamin is folate (B9). In the first trimester and even earlier, it is essential for both you and the unborn kid. It might be challenging to meet the recommended daily intake of 600 micrograms (mcg) of folate by cuisine alone. However, including legumes can help you get there if your doctor recommends supplementation.

Legumes typically include a lot of fibre. Some varieties also include high quantities of iron, magnesium, and potassium. Consider including legumes in your diet with recipes like hummus on whole grain toast, black beans in a taco salad, or lentil curry.

3. Eggs

The perfect health meal, those wonderful, edible eggs have a tiny amount of practically every vitamin you require. Roughly 80 calories, excellent protein, fat, and a wealth of vitamins and minerals may be found in one large egg. This essential vitamin choline, which is needed during pregnancy, is abundant in eggs. It is vital for a baby's brain development and helps to prevent improper spine and brain growth. Approximately 147 milligrams (mg) of choline can be found in one entire egg, which brings you closer to the current daily choline intake recommendation of 450 mg.

4. Broccoli and leafy vegetables

It should come as no surprise that broccoli and other dark, green veggies like kale and spinach are incredibly nutrient-dense. They can frequently be sneaked into a range of cuisines, despite the fact that you might not appreciate eating them. Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are a few benefits. They are a veritable treasure trove. Because of all the fibre they contain, green vegetable servings are a good way to enhance vitamin intake and prevent constipation. Additionally, vegetables have been associated with better weight of the infant post birth.

For More Information, Do Visit: https://www.drshubhragoyal.com/welcome/blogs/best-foods-to-eat-when-you-are-pregnant