Folic Acid: discover its many benefits!

Folic acid is the “star vitamin” for women and men who want to conceive.🤰🏼

In fact, it is of capital importance from the first weeks of pregnancy. By ensuring an adequate intake of folic acid, you give your baby the best possible chance of developing.

In this sense, WHO recommends folic acid supplementation at least 4 weeks before the start of pregnancy and up to 10 weeks of pregnancy.

Pssst : Choose prenatal vitamins that contain a form of methylated Vitamin B9 that will be easily assimilated by the body! At Novoma, we have opted for Quatrefolic ® which is the most active and bioavailable form. 💊

Did you know that the human body is not able to produce folate ? That is why it is necessary to have good sources in our diet.

💡Folates present in food are very unstable: sensitivity to air, light, heat. Favor gentle cooking and avoid freezing as much as possible.

But then, where can we find folates in our diet?

1. In legumes : chickpeas, cooked lentils, red beans.

2. In green leafy vegetables : raw spinach, kale, broccoli, arugula.

3. In the liver : 100 g of beef liver will provide you with 215 µg of vitamin B9!

4. In asparagus : a portion of cooked asparagus (90 g) covers 34% of the recommended daily intake (RDI).

5. In some fruits : strawberries, oranges, kiwis, melons, lemons, grapefruits, bananas.🍌

6. In eggs : A single egg contains about 22 mcg of folate. Eggs are also rich in selenium, riboflavin and vitamin B12. So there is no reason to go without them!

7. In fresh cherry pollen : a natural source of folic acid, it is also rich in essential amino acids, iron, zinc and B vitamins.

8. In nuts and seeds : chia seeds, almonds, hazelnuts, peanuts. 🥜

❓What are you adding to your shopping list?

To help you integrate folates into your diet, we are sharing 3 delicious recipes:

Ingredients :

1. 100 g quinoa;

2. 200 g cooked and peeled shrimp;

3. 1 green apple;

4. ½ cucumber;

5. ½ red onion;

6. Juice of one lemon;

7. 2 tablespoons olive oil;

8. A few leaves of fresh mint;

9. Salt and pepper.

Cooking quinoa:

1. Rinse the quinoa under cold water.

2. Cook the quinoa according to the package instructions (usually 1 part quinoa to 2 parts water, cook for about 15 minutes).

3. Drain and let cool.

Preparation of ingredients:

1. Wash and cut the apple into small cubes. 🍏

2. Peel and cut the cucumber into small cubes.

3. Finely slice the red onion.

4. Wash and chop the fresh mint leaves.

Assembling the salad:

1. In a large bowl, mix the cooked and cooled quinoa, shrimp, diced apple, cucumber and chopped red onion.

2. Add the chopped mint leaves and mix well.

Seasoning:

1. In a small bowl, mix together the lemon juice, olive oil, a pinch of salt and pepper.

2. Pour this dressing over the salad and mix gently to coat the ingredients well.

For an even more refreshing salad, keep it in the refrigerator for 30 minutes before serving! ❄️ Enjoy your meal!

Pssst : This summer salad will cover about 25% of your recommended daily folate intake.

Since cooking removes folate, you can maximize your vitamin B9 intake by eating raw ingredients such as fresh fruits and vegetables.

Enjoy!

Ladies and gentlemen, get cooking! This recipe is perfect for a folate-rich breakfast.

Ingredients :

1. 4 eggs;

2. 200 g spinach;

3. 4 slices of sourdough bread;

4. 1 tablespoon olive oil;

5. Salt and pepper.

Preparation :

1. Chop the spinach and cook over very low heat with a drizzle of olive oil.

2. Poach the eggs in boiling water with vinegar for 5 minutes.

3. Spread the spinach on the slices of sourdough bread and place 1 poached egg in the center. 🥚

4. Salt and pepper to taste.

Enjoy your meal!