As an expecting mother, taking care of your health is crucial for your well-being and the health of your developing fetus. One essential nutrient that every pregnant woman should ensure they get enough of is folic acid. Below, let us understand folic acid and its importance in your pregnancy journey.
What is folic acid?
Folic acid is a type of B vitamin, also known as vitamin B9. It is essential for the growth and development of new cells, including the development of your growing baby’s neural tube. The neural tube develops into the brain and spinal cord, making folic acid crucial for preventing birth defects in the brain and spine.
Why is folic acid important during pregnancy?
During pregnancy, the body undergoes significant changes to accommodate the developing fetus. Folic acid plays a critical role in these changes by helping to form the neural tube, which develops into the baby’s brain and spinal cord. Without enough folic acid, the neural tube may not form correctly, leading to neural tube defects such as spina bifida or anencephaly.
Most birth defects of the baby’s spine and brain occur early in pregnancy before most women even know they are pregnant. Hence, all women of reproductive age should get folic acid every day to prevent some birth defects. Women planning to get pregnant should consult their doctors since it is advisable to consume folic acid supplements a month before conception.
What are the best sources of folic acid?
Foods rich in folic acid include leafy green vegetables such as spinach and kale, citrus fruits, beans and legumes, and fortified cereals and bread. It is important to note that cooking can reduce the amount of folic acid in foods, so it is best to consume them raw or lightly cooked.
Can you get too much folic acid?
While getting too much folic acid is possible, it is unlikely to occur from food alone. Taking high doses of folic acid supplements can lead to side effects such as nausea, bloating, and gas.
What are the risks of not getting enough folic acid during pregnancy?
Not getting enough folic acid during pregnancy can increase the risk of neural tube defects, such as spina bifida or anencephaly. It can also increase the risk of low birth weight, preterm birth, and developmental delays.
When should you start taking folic acid?
Ideally, women should start taking folic acid supplements at least one month before conception and continue taking them throughout pregnancy.
How can you incorporate folic acid into your diet?
Incorporating folic acid-rich foods into your diet is the best way to ensure you get enough of this vital nutrient. You can also opt for fortified cereals and bread with added folic acid.
Should you take folic acid supplements?
While getting enough folic acid through diet alone is possible, a folic acid supplement is often recommended for pregnant women to ensure they get this vital nutrient. Your healthcare provider can advise you on the right dosage and supplement. Folic acid tablets are available in hospitals and chemists near you.
Are there any other benefits of folic acid?
Folic acid has several other health benefits, including reducing the risk of heart disease and stroke, promoting healthy hair, skin, and nails, and improving brain function.
Can you get enough folic acid from food alone?
While getting enough folic acid from food alone is possible, consuming enough through diet alone can be challenging, especially for pregnant women who need higher amounts. Therefore, it is often recommended to take a supplement in addition to consuming folic acid-rich foods.
How does cooking affect folic acid?
Cooking can reduce the amount of folic acid in foods, so it is best to consume them raw or lightly cooked. Steaming, microwaving, and stir-frying are cooking methods that can help retain nutrients.
Wrap Up!
Folic acid is a crucial nutrient every pregnant woman should ensure they get enough of to promote their fetus’s healthy growth and development. It can be obtained through a combination of diet and supplements, with fortified foods being an excellent source. It is essential to talk to your healthcare provider about your folic acid needs and the right supplement dosage for you.
Frequently Asked Questions
Can you get enough folic acid from a vegetarian or vegan diet?
Yes, a vegetarian or vegan diet can provide adequate amounts of folic acid through consuming leafy greens, legumes, and fortified foods.
Is it safe to take folic acid during breastfeeding?
Yes, taking folic acid supplements while breastfeeding is safe and can ensure your baby gets enough of this essential nutrient.
Can folic acid prevent all birth defects?
No, while folic acid can reduce the risk of some birth defects, it cannot prevent all of them.
Can folic acid help with fertility?
While folic acid is not a fertility treatment, it can improve overall reproductive health and may improve the chances of conception.