All pregnant women know this... Because, for each pregnancy, most gynecologists prescribe a more important supplementation of vitamin B9, better known by moms as folic acid or folacin. Indeed, this vitamin is more than important because in case of nutritional deficiency, it can lead to congenital neurological malformations in the fetus.
Many mothers have been confronted with this problem of closure of the neural tube: Spina Bifida, congenital malformation that appears at the embryonic stage. A malformation of the spine as well as the brain will then be the result of a folic acid deficiency.

Therefore, it is recommended for mothers who want to have children to supplement already one month before the conception of the baby. If it is premeditated, of course.

Why take vitamin B9 so early?

Simply because the baby will draw on the mother's nutritional reserves. As soon as it is conceived, it will need an adequate supply of good nutrients and vitamins from which it will be able to draw readily for its growth and development.

As soon as you want to be a mother, don't skimp and complement yourself!

Vitamin B9 is not only ideal for mothers. It is also indispensable in other situations:

• It protects against intestinal parasites and poisoning.
• It delays the bleaching of white hair (association with vitamin B5)
• It is antidepressant
• It participates in the synthesis of red blood cells

Note that vitamin B9 is absolutely essential for the good health of others.

Where to get vitamin B9 in your diet?

Vitamin B9 is a vitamin that is easily found in the diet. The following foods are rich in them: almonds, broccoli, asparagus, green leafy vegetables (spinach, watercress, lettuce, kale, etc.), brewer's yeast, chickpeas, lentils, fruit in general, liver, fermented cheeses and eggs (mainly the yolk)

What is the daily requirement of vitamin B9?

Despite the number of foods that contain it, the pregnant woman will have to take a vitamin supplement because the intake must be increased in case of pregnancy but also in case of breastfeeding.
An adult will need an intake varying between 200µg and 400µg per day. The pregnant woman will automatically need a contribution which can sometimes go until the double, namely 800µg.

In order to avoid a deficiency, it will be recommended not to consume alcohol or to take the contraceptive pill which prevents a good assimilation of this vitamin. Antibiotics also disrupt its proper assimilation.

Focus on the microwave, this deadly danger for vitamins

You should also be aware that foods cooked in the microwave lose some, if not all, of their vitamins. So if you're preparing a dish of greens in the microwave, don't count on getting vitamin B9. These will have been killed by the electromagnetic waves of your cooking device. In any case, it has been recommended more than once to stop using the microwave, even for a simple reheating of a dish. Indeed, the waves coming from this type of cooking are known to be dangerous for health.
Moreover, vitamin B9 is very sensitive to heat as well as to light. Therefore, it is recommended to opt for slow steaming or stewing to preserve the folic acid in your vegetables. The vegetables mentioned above eaten raw, for example, are very interesting to preserve this nutritional contribution.

Spina Bifida is not the only risk in case of deficiency, because in adults, a lack of folic acid could also lead to anemia and could unfortunately lead to anorexia or depression.

For a definite vitamin intake, fill your plates with colors, fruity sweets and vegetables of all kinds. Opt for complete vegetable plates rich in good nutrients.