Busy lifestyles, pollution levels and the food we eat all affect us adversely, so it’s very important for us to try and remain healthy. If you’re trying to get pregnant or just found out you’re pregnant then folic acid is THE most important vitamin you need to keep your unborn baby and yourself healthy.
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Why Is Folic Acid Important?
This B complex vitamin is essential for a variety of metabolic processes in our body. Folic acid helps the formation of the neural tube in the first few weeks of fetal development. A diet deficient in folic acid can cause neural tube defects – spina bifida (a spinal defect where the spine doesn’t develop like it should) and anencephaly (a cranial defect) being the most common. Babies born with spina bifida can live into adulthood whilst babies suffering from anencephaly will die within hours of birth.
Recent research has shown that adequate amounts of folic acid can prevent up to half, or more of these birth defects, if women start taking folic acid supplements shortly before conception.
What’s The Difference Between Folic Acid and Folate?
Folic acid is the synthetic supplement that can be bought in capsule form or added to food to fortify them. Folate, on the other hand, is the natural occurring substance that is found in vegetables and pulses.
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Fill Your Cart With These Folic Acid Rich Food
Besides fortified cereals, pastas and flours there are a list of food you should also eat.
Lentils and Peas
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Lentils pack in lots of other pregnancy-friendly nutrients too, including iron, fibre, and plenty of slow-burning carbs. So a small bowl of cooked green peas, kidney beans, black-eyed beans and your favourite dals could get you your daily dose of folic acid.
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Leafy Greens
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Greens like spinach, lettuce and methi are excellent sources of folic acid. So toss yourself a salad to satisfy your hunger pangs and take care of your folic intake.
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Citrus Fruits
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Did you know that one large orange contains 55mcg of folate? Fruits like grapefruit, strawberries and lime are also great options to fill your fruit basket with.
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Broccoli
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Most people turn their noses up at broccoli. However, it is an extremely healthy vegetable. This nutritious superfood also contains plenty of iron, calcium and fibre. You just can’t say no to broccoli when in one cup you can get 104mcg of folate.
Seeds and Nuts
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You can munch on flaxseed, pumpkin seeds, sunflower seeds and peanuts. Eat them raw or roasted, sprinkle them on your spinach salad – whichever way you like. A handful of dried fruits every day will boost your folic levels too.
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Avocado
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When it comes to prenatal nutrition, avocados are amazing! One cup of sliced avocado contains 90 mcg of folate. Also like salmon and walnuts, avocados are extremely rich in omega-3 fatty acids. Fat that is good for you and your baby’s developing brain. So mash up some avocado and squeeze some lime on it and you have quick and yummy guacamole to spread on your toast.
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Corn
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Corn is rich in folate and a small bowl of boiled corn can take care of 20% of your daily requirement. So when you feel peckish in the evening, have a bowl of warm buttered corn with peanuts as a healthy nutritious snack.
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Lady Fingers/Okra
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This non-leafy green vegetable is rich in folate and good for digestion too. So put bhindi on the menu and reap its nutritional benefits.
But eating fortified foods isn’t enough for pregnant women. To reach the recommended daily level of 600 mg of folate, you’ll probably need to take a supplement. During pregnancy, you need more of all of the essential nutrients than you did before you became pregnant. Consult your doctor before taking any supplements.
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