Enjoy the benefits of what you eat! Foods that are rich in nutrients are key to your physical and mental health. Pregnancy is a very important stage in your life, and the food you eat is key for you and your baby’s health. The nutrients you eat before and after pregnancy are the roots for your baby’s growth and development. Whatever the food groups you eliminate or food you start eating could have repercussions on your baby’s development.

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Food that is rich in folate is necessary for your baby’s development. Folate or folic acid plays an important role in the formation of new cells and the construction of your baby’s nervous system. Making sure to eat a diet that is rich in folate, and taking folic acid before and during the first trimester, could help prevent abnormalities in your baby such as spina bifida and anencephaly.

According to Harvard, this vitamin should be consumed in doses of 400 to 600 micrograms per day. However, you should be careful about thinking that the more folate the merrier: portion control is key to a good diet! Your B9 consumption should not exceed 1000 micrograms a day. It could be helpful to keep a registry of food that is rich in this vitamin, like cereals, leafy green vegetables, beans, and citric fruits.