Pregnancy is a vital time for ensuring a well-balanced diet with the right amounts of nutrients. Some vitamins are crucial for mothers-to-be at this time and folic acid is one such nutrient. As one of the water-soluble B Vitamins, folic acid, also known as vitamin B9, is found in rich supply in green-leafed vegetables such as spinach, fresh parsley, romaine lettuce and Brussels sprouts. Folate is the naturally occurring form of Vitamin B9 while folic acid is the synthetic form, found in supplements and fortified foods. The word itself is derived from the Latin word ‘folium’ meaning “leaf.”
UK Department of Health Recommends Folic Acid for first 12 Weeks
Pregnancy starts with the fusion of the male and female sex cells, in a process known as fertilisation. Once the male sperm and the female ovum have fused, the next action to occur is cellular division. The eggs duplicate over and over and start to form the unborn, developing child. Folic Acid is one of the vital nutrients to this process as it helps to establish the genetic material DNA and RNA and plays a vital part in cell division and cell development.
This importance of this vitamin for expectant mothers is now recognised: The UK Department of Health actually recommends that folic acid supplements containing 400mcg, should be taken daily from when one stops using contraception up until the end of the 12 week. Supplements are recommended as often one cannot get a sufficient amount of this vitamin from the diet alone and it is recommended that one needs three times the amount one normally eats during this time.
Early Stages of Development
During the first few weeks of pregnancy, the embryo is forming the central nervous system which starts of as a neural tube that soon develops into the spinal column and the brain, which forms the central nervous system. During these early weeks, this vital organ development is taking place. In the event that it does not, one of the conditions that may develop is called Spina Bifida which literally means ‘split spine.’ Folic acid is thought to help safeguard against this condition from developing as it supports healthy cell division, which is so vital at this time. Medical studies have shown that women who increase their intake at this time may well reduce the risk of a baby with spinal defects.
It is recommended that you check with your health professional before starting on a course of food supplements, especially if you are already taking medication or being treated for a health condition.
Natural Supplies
During pregnancy, eating a well-balanced and varied diet is the key to giving your baby the best possible start in life. As is the case with all water-soluble vitamins, over-cooking may destroy some of the nutritional content of the food. It is usually better to steam your vegetables or eat plenty of fresh salads.
Foods rich in folic acid include fortified breads, fresh green leafed vegetables, fortified breakfast cereals (well worth reading the labels), spinach, cauliflower, green beans, peas, cabbage, yoghurt, eggs, brown rice, wholegrain pasta, romaine lettuce, oranges, fresh orange juice, cooked soya beans, kidney beans.
Eating plenty of fresh salads and healthy vegetables is a good way to help ensure a well-balanced diet. Natural sources include lentils, kidney beans, sunflower seeds, spinach, asparagus, fresh parsley, cabbage, avocados, oranges, eggs, bananas, Brussels sprouts, beef and yeast extract, kale, spinach, granary bread, spring greens, broccoli, parsnips and chickpeas.
If you are pregnant or planning pregnancy, it is advisable to find out more about how this important B vitamin can help you and your developing baby.
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