Final answer:
Women who might become pregnant are encouraged to consume at least 400 µg/day of folic acid due to its crucial role in preventing neural tube defects such as spina bifida in the early stages of pregnancy. Foods high in folic acid include leafy green vegetables, whole wheat, and legumes. A balanced diet with a focus on proper nutrients is essential for fetal development and the mother's health.
Step-by-step explanation:
Importance of Folic Acid During Pregnancy
The Food and Nutrition Board of the Institute of Medicine recommends that all women who might become pregnant consume at least 400 µg/day of folate from supplements or fortified foods. This is because during pregnancy, especially in the early stages, it is crucial to provide adequate folic acid to reduce the risk of neurological defects like spina bifida. The mother must ingest sufficient nutrients not only for the fetus but for her wellbeing. Some key nutrients that require focus during pregnancy include folic acid (vitamin B9), calcium, iron, and omega-3 fatty acids.
Foods rich in folic acid include leafy green vegetables, whole wheat, fruits, nuts, and legumes. A deficiency in folic acid during pregnancy can lead to neural tube defects such as spina bifida or even more severe conditions like anencephaly. To ensure adequate intake, pregnant women should make healthy fruit and vegetable choices, incorporating a variety of colors and emphasizing whole fruits over juices for the added fiber and nutrients.
It is also encouraged to consume foods that combine the essential amino acids to form complete proteins, limit intake of sugar, salt, saturated fats, and completely avoid trans fats. An increase in omega-3 fatty acid intake is also recommended with foods like salmon and walnuts.