Folic acid foods before pregnancy

Folic Acid | the American Pregnancy Association

Folic acid and folate, are forms of a water-soluble B vitamin that helps the body make healthy new cells. Women who are pregnant or might become pregnant take folic acid to prevent miscarriage and birth defects. Folic Acid is used to make the extra blood your body needs during pregnancy. According to the US Preventative Task Force, all women of childbearing age should consume 600 – 800 micrograms (0.6 – 0.8 milligrams) of folic acid a day.

You should start taking folic acid prior to getting pregnant even if you are not trying to conceive. Neural tube defects usually develop in the first 28 days of pregnancy, often before a woman even knows that she is pregnant.

If you find you are pregnant and have not been taking folic acid, you should start now to help prevent any neural defects in the first three months of pregnancy.

What’s the difference between Folic Acid and Folate?

People often use the two interchangeably as they are both forms of vitamin B9 but in fact there is an important difference. Folic acid is the synthesized version that is commonly used in processed foods and supplements. Folate can be found in whole foods such as leafy vegetables, eggs, and citrus fruits. Unfortunately, a large percentage of women (up to 60%) have a defect in their MTHFR gene that doesn’t allow them to properly convert synthetic folic acid into active methylfolate. As such women taking folic acid may not be absorbing their B vitamins as expected. For this reason it’s preferable to take folate either from whole food sources or supplements that containing the natural form of active folate instead of synthesized folic acid whenever possible.

What are the risks of not taking folic acid?

The absence of this important nutrient increases the possibility of a neural tube defect (a defect in the development of the spinal cord).

Spina bifida is a condition in which the spinal cord is exposed. If the vertebrae (bones of the spinal column) surrounding the spinal cord do not close properly during the first 28 days after fertilization, the cord or spinal fluid bulge through, usually in the lower back.
Anencephaly is the severe underdevelopment of the brain.

What foods contain folic acid?

Approximately half of all pregnancies are unplanned, so the U.S. Food and Drug Administration has taken steps to fortify certain foods so that all women of childbearing age receive a daily dose of folic acid.

The following foods can help you obtain your recommended amount:

Leafy green vegetables, such as spinach
Citrus fruits, such as orange juice
Beans, peas and nuts
Enriched bread, cereals and other grain products
Rice
Pasta

A daily vitamin with folic acid may be suggested by your health care provider since the foods listed above may not contain enough folic acid to meet the daily requirement.

How do I know if I am at risk of having a baby with neural defects, and how can I prevent this from happening?

Women who are at greatest risk are those that have had a previous pregnancy that involved a neural defect. Women who are not eating a balanced diet that includes folic acid are also at risk.
The best way to prevent neural defects is to take the recommended 600 – 800 micrograms (0.6 – 0.8 milligrams) of folic acid daily for one month before conception and during the first three months of pregnancy. The daily amount should not exceed 1000 micrograms (1.0 milligrams).

Multivitamins that include folic acid should only be used as a supplement under the supervision of your health care provider.

How are neural tube defects diagnosed?

Neural tube defects are detected through an alpha-fetoprotein test (AFP). AFP is a blood test administered at 16-18 weeks gestation. The test measures alpha-fetoprotein, a substance produced by the fetus and secreted into the amniotic fluid.
AFP is also found in the mother’s blood. The level of AFP in the mother’s blood peaks at about 30-32 weeks. Abnormally high amounts of AFP may indicate that a baby has a neural tube defect.

What are other reasons for an elevated AFP?

An elevated AFP could mean the mother is carrying twins or that there is a problem with the placenta. Women with diabetes or liver disease may also have an elevated AFP level.

However, an elevated AFP could also mean that there are birth defects present such as severe kidney disease, liver disease, esophageal or intestinal blockage, Down Syndrome, urinary obstruction, or osteogenesis imperfecta (fragility of the baby’s bones).

If I have an elevated AFP, what additional tests are available?

A second AFP test
Ultrasound
Amniocentesis

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7 Folic Acid rich foods to eat when trying to get pregnant

During the first three months of your pregnancy, your baby’s brain and nerve system are growing at their fastest. Folic acid, or vitamin B9, helps protect the baby from any growth defects, which can lead to conditions such as spina bifida. That’s why it is important to keep your folic acid intake up.

Your body needs around 400 micrograms of folic acid per day in order to conceive or enjoy a healthy pregnancy. Ideally, you should start taking it three months before conceiving and right through your first trimester.

Although it may sound like a lot, there are plenty of tasty, yet healthy ways to get this essential nutrient. Here are some folic acid rich foods to eat when you’re trying to get pregnant:

Sunflower Seeds

Sunflower seeds are an excellent source of folic acid. They also contain vitamin E and iron, which prevent cell damage and boost your energy. You could eat them as a snack or sprinkle them on a salad or dessert.

Peanuts

Peanuts are yet another wonderful source of folic acid. A small serving of 30g can give you about one-fifth of your daily allowance. You could also try peanut butter in case you’d like some variation. However, keep in mind that peanuts are high in fat and can increase weight, so eat them in moderation.

Lentils, beans and peas

When it comes to pregnancy, a cup of lentils gives you almost your entire daily allowance of folic acid. Chick peas can also be blended and made into a hummus for variety – they’re also high in folic acid. Beans such as kidney, black and green beans contain high amounts of folic acid, so do green and split peas.

Leafy Greens

Leafy greens such as spinach, turnip greens, fenugreek etc. are good sources that help boost your folic acid. Spinach contains 265 micrograms of folic acid – which means you get over half of your daily allowance – in just one cup. Including spinach and other greens in your diet helps take care of your folic acid requirements easily.

Fruits

Papaya contains the highest amount of folic acid. Oranges, grapefruits, strawberries also contain folic acid between 40 to 15 micrograms per cup. Whip your favorites into a smoothie with some low-fat yoghurt for a healthy breakfast, packed with folic acid.

Broccoli

Broccoli provides you with about a quarter of your daily folic acid requirement, with just four florets of this vegetable. It is also rich in fiber and vitamin C.

Avocado

Half a medium avocado contains around 80-90 micrograms of folic acid. It is one of the best sources of folic acid and is also packed with fatty acids, fiber, and vitamin K. Use it instead of butter for a healthy lunch. You could also scoop it out and eat it just as it is.

While including these folic acid rich foods in your diet is a good idea, it is important to take supplements to ensure you’re always getting enough. Talk to your doctor about folic acid supplementation and other diet suggestions. Our experts at KIMS Cuddles could help you find out if you’re getting enough.

*Information shared here is for general purpose Please take doctors’ advice before taking any decision.

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We have already found out that when planning a pregnancy, the lifestyle of the expectant mother plays an important role, namely the rejection of bad habits, proper nutrition, hygiene and sports. Vitamins play an important role in this, namely folic acid, which is advised to start taking 1-3 months before the expected pregnancy. It is its use that prevents possible malformations that can lead to the death of the child.

This is a B vitamin that prevents fetal neural tube defects. Moreover, it is important to understand that such an effect is possible only if folic acid begins to enter the mother's body before pregnancy and continues to be taken during pregnancy. Thus, from the first days after conception, the child begins to develop in the right conditions, because by this time folic acid has time to get into your bloodstream in sufficient quantities.

Unfortunately not. The fact is that violations of the laying of the neural tube usually occur on the 18th - 30th day after conception, when a woman may still not know about her pregnancy.

Let's start with the statistics: neural tube defects (yes, there are several!) are found in about 7 out of 10,000 newborns, and it is believed that in half of these cases they are caused by a lack of folic acid in the mother's diet.

The two most common neural tube defects are:

Spina bifida damages the spinal cord: with this defect, most children survive and reach adulthood, but they may be accompanied by central nervous system disorders throughout life, such as paralysis or inability to control urination and defecation;

with anencephaly, the entire brain or a significant part of it is missing, in which case most children die shortly after birth.

Recommended foods include: Green vegetables, legumes (beans, peas, lentils), lettuce, berries, citrus fruits (fruits and juices), breakfast cereal, whole grain bread/bread.

This, of course, is not enough, because in most of these products the content of folic acid is less than 20% (or even 10%) of the recommended daily amount by doctors. The only exception is lentils, one glass of which contains 90%. Therefore, additionally every day when planning pregnancy and throughout its duration, you need to take vitamins that contain 400 mcg of folic acid.

Healthy women with normal pregnancy really need such a small dose, but there are preparations containing from 1 to 5 mg of folic acid. There are several "risk groups" to which they are prescribed:

women who had a child with a neural tube defect from a previous pregnancy;
diabetic women;
women with elevated levels of homocysteine in the blood;
women taking antiepileptic drugs.

If you recognize yourself in one of these groups, be sure to check with your doctor to discuss the need for higher doses of folic acid. But remember that more is not always better, and in this case, this common truth works.

Folic acid for pregnancy planning

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home » About clinic » Folic acid when planning pregnancy

Any woman who plans to soon become pregnant and become a mother should consciously and carefully prepare for this new status. And if everyone knows about a healthy lifestyle, parting with bad habits and walking in the fresh air, then expectant mothers often ignore the intake of certain vitamins and medicines before pregnancy. One such remedy is folic acid.

What is folic acid?

Folic acid is vitamin B9. Often you can hear the generalized name - folates, they are derivatives of this vitamin. We must understand that we get them from food, and folic acid tablets are a synthetic agent that is already converted into folates inside the body.

All derivatives of vitamin B9 play an important role in hematopoiesis, that is, the formation of new blood cells. Therefore, the lack of these substances leads to anemia - a condition in which there are not enough red blood cells, or they are irregular in shape and do not perform their functions. Folates have another very important feature: they stimulate the formation of nucleic acids (DNA and RNA), which are the basis of all body cells. Therefore, it is folic acid that is necessary for all rapidly dividing human tissues, including embryonic tissues.

The role of folic acid:

is involved in the formation of DNA in all cells, that is, the source of hereditary information;
stimulates hematopoiesis;
indirectly blocks the formation of cancer cells;
restores muscle tissue;
during pregnancy: plays a role in the laying and development of the nervous tissue of the embryo, participates in the formation of placental vessels.

Why do you need folate during pregnancy?

During pregnancy, especially in the early stages, the consumption of folate increases dramatically. All cells of the embryo are intensively dividing in order to eventually form full-fledged tissues. The nervous tissue of the future man is transformed especially quickly and difficultly. And it is she who requires a large amount of folic acid.

Folic acid deficiency during pregnancy can occur due to the following reasons:

Insufficient intake of folate from food.
Folate malabsorption (in chronic inflammatory diseases of the stomach and intestines).
Genetic disorders of the folate cycle. In rare cases, a woman's body lacks the necessary enzymes (MTHFR). As a result, folic acid is not converted to folates, and they do not perform the necessary functions. Intermediate metabolic products accumulate in the body, which can lead to cardiovascular diseases, tumor processes, infertility and miscarriage. In the presence of such a mutation, it is recommended to take folic acid derivatives, for example, Metafolin. It is absorbed faster and in greater volume.
Taking certain anti-epilepsy drugs and hormonal drugs dramatically reduces blood folate levels:

oral contraceptives;
barbiturates, diphenylhydantoin;
sulfa drugs (for example, biseptol), which inhibit the synthesis of vitamin B9 by the intestinal microflora;
drinking alcohol also lowers their levels.

At what stage of pregnancy should I take folic acid supplements?

Folic acid intake for the prevention of fetal malformations should be started already at the stage of preparation for pregnancy, at least three months before the intended conception. That is why pregnancy should be planned. If conception occurred unexpectedly, then you need to start taking the drug as soon as it became known.

Reasons for taking folate when planning a pregnancy:

If a woman has an unbalanced diet, her folic acid levels can be low, so it takes time to replenish her reserves. It usually takes three to four months.
The neural tube of the fetus is laid at such an early stage that a woman may not yet be aware of the pregnancy, especially with a long menstrual cycle.
Folate deficiency can make pregnancy difficult.

Doctors at the Intime Family Planning Clinic give the following recommendations for taking folic acid: in most cases, three months before conception and throughout pregnancy, you need to take 400 micrograms of folic acid per day. In some cases, the dosage is advised to increase: up to 1 mg per day for epilepsy and diabetes; up to 4 mg per day if there have been children with neural tube defects in the past Increased doses of folates can only be prescribed by a doctor after a thorough examination. The dose of folic acid during pregnancy remains the same.

We wish you an easy pregnancy and healthy babies!

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