엽산이 뭐길래?
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엽산이 뭐길래?
엽산(비타민 b9)이 임신부의 필수 영양소인 것은 널리 알려진 상식으로 엽산을 복용한다는 것은 임신 중이라는 말과 같다고 해도 과언이 아닐 정도다.
엽산이 임신부와 태아를 위한 필수 영양소가 된 이유는 ‘엽산이 세포의 핵인 dna합성에 반드시 필요한 성분’이기 때문이다.
엽산은 세포 분열에 필수적인 영양소인데, 세포분열이 많이 일어나는 임신 초반에 특히 엽산이 부족하게 되면 태아의 신경관 손상 위험이 높아진다. 신경관은 뇌나 척수가 되는 부위로, 엽산이 부족해지면 무뇌증, 척추이분증, 구순구개열, 심장기형 등의 발생위험률을 높인다. 또 혈중 엽산 수치가 낮은 여성은 그렇지 않은 여성에 비해 조기 유산 확률이 최대 50%까지 높아진다는 보고도 있다.
임신 후 엽산은 이미 늦다, 임신 전부터 복용해야
임신을 확인한 후에야 복용하는 엽산은 이미 늦다는 것이 전문가들의 공통된 의견이다. 엽산이 임신부에게 필요한 수준으로 체내 농도에 도달하는 데는 일정 시간이 걸리기 때문에 임신하기 3개월 전, 최소 한 달 전부터 엽산을 미리 복용해야 한다. 건강한 임신부와 태아를 위해 ‘계획임신’이 권장되는 것도 바로 임신 전부터 준비해야 할 것들이 많기 때문이다.
계획임신을 위해서는 무엇보다 정확한 배란일을 체크하는 것이 중요하다. 배란일은 성숙한 난자가 난소에서 난관으로 배출되는 시기로 배란일과 배란전 2일, 배란후 2일을 포함한 총 5일 정도가 가임기간이 된다. 배란일은 다음 달 생리 시작예정일로부터 14일 전으로 계산하는데, 생리주기가 불규칙적인 경우에 적용이 어렵고, 규칙적인 생리주기여도 배란일이 다를 수 있기 때문에 생리주기 계산법에 의한 배란일은 임신성공률이 낮을 수도 있다. 이 경우 황체 형성 호르몬(lh) 농도 변화를 이용해 99% 이상의 진단 정확도를 보이는 ‘배란테스트기(일명 배테기)’를 이용하는 것이 좋다.
엽산 효과 높이려면 ‘비타민 b 복합체’와 함께 복용 권장
엽산은 비타민 b6(피리독신), b12(코발라민) 등 비타민 b 복합체와 함께 섭취하면 혈관 내벽을 두껍고 딱딱하게 하는 호모시스테인의 생성을 억제시켜 원활한 혈액순환과 면역력을 강화하는데 도움이 된다. 또한 엽산과 비타민 b12가 부족해지면 거대 적아구성 빈혈을 일으켜 전신피로, 현기증 등의 증상이 나타날 뿐만 아니라 임신 중 빈혈이 심해지면 조산, 신생아 저체중, 산욕기 감염 등의 위험이 높아질 수 있다.
엽산이 많은 식품은? 엽산 섭취량은 얼마나?
식품별 엽산 함량(㎍, 식품의 100g당 엽산 함량)은 대두(572.9), 시금치(196.2), 쑥갓(190), 아스파라거스(190), 콩나물(105.7), 딸기(114.4), 오렌지(65.4), 키위(36) 등으로 콩류와 채소류에 많으며, 그 외 해조류, 계란 등도 엽산의 좋은 급원 식품이다.
엽산(folate, 葉酸)은 ‘잎’을 의미하는 라틴어 folium에서 유래되어 한자로도 잎 엽자를 사용하는 데서 유추할 수 있듯이 초록색 식물에 많이 분포하므로 매끼 다양한 채소류를 2~3가지 이상 충분히 섭취하고, 매일 1회 정도 과일을 섭취하여 엽산을 보충할 수 있다.
하지만 임신전과 임신시에는 평소보다 3배 가량 많은 엽산이 필요하므로 600~800㎍을 섭취한다.
- 이전글임산부에게 좋은 음식 25.04.09
- 다음글하기스특가~ 25.04.07
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강동맘 작성일엽산 음... 중요하죠.

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Shelby 작성일
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Walter 작성일
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