Folic Acid: The Pregnancy Superhero You Need to Know
Folic Acid: The Pregnancy Superhero You Need to Know
Folic acid is an essential nutrient for pregnant women in India, as it helps to prevent neural tube defects (NTDs) in babies. NTDs are birth defects of the brain and spine that can cause serious health problems and even death.
Some shocking stats due to folic acid deficiency
According to the National Birth Defects Registry of India, the prevalence of NTDs in India is around 2.8 per 1000 live births. This is significantly higher than the global prevalence of NTDs, which is around 1.5 per 1000 live births.
There are a number of factors that contribute to the high prevalence of NTDs in India, including poor nutrition, genetic factors, and environmental factors. However, folic acid deficiency is one of the most preventable risk factors for NTDs.
Folic acid is a B vitamin that is naturally found in some foods, such as leafy green vegetables, beans, and lentils.
However, it is difficult to get enough folic acid from food alone, especially during pregnancy. This is why pregnant women are advised to take folic acid supplements.
Why pregnant women need more red blood cells
Babies need oxygen to grow and stay healthy. Even when they are still inside their mother's tummy, they need to get oxygen.
But babies don't breathe in the womb the way we do. Instead, they get their oxygen from the umbilical cord.
The umbilical cord is a long tube that connects the baby to the mother's placenta. The placenta is an organ that grows in the mother's uterus during pregnancy.
Oxygen from the mother's blood travels through the placenta and into the umbilical cord. The umbilical cord then carries the oxygen-rich blood to the baby.
The mother's blood volume increases by about 30-50% during pregnancy. This extra blood is needed to supply the baby with oxygen and nutrients and to remove waste products.
Once the baby is born, they take their first breath and start breathing independently. The umbilical cord is no longer needed, so it is cut off.
Throughout pregnancy, your baby relies on your red blood cells to facilitate growth and development, particularly in the final three months.
However, if you have a surplus of red blood cells stored in your bone marrow before becoming pregnant, your body can tap into those reserves during pregnancy.
That's why consuming healthy fruits and food is recommended in preparation for pregnancy.
Folate and folic acid: What are they?
Folate and folic acid are two forms of the same vitamin, vitamin B9.
- Folate is a naturally occurring vitamin in your foods like fruits, vegetables, and legumes.
- Folic acid is the synthetic form of the vitamin added to fortified foods and supplements.
During pregnancy, hormones can alter the taste and smell of food, leading to cravings and aversions.
The body needs folate to produce red blood cells, DNA, and RNA. Folate is especially important during pregnancy, as it helps to prevent neural tube defects, which are birth defects of the brain and spine.
Folic acid is converted to folate in the body, but not all of the folic acid you consume is converted. This is why it is important to get folate from both food and supplements during pregnancy.
Why Folic Acid is Essential for Pregnant Women
Folate is essential for pregnant women because it helps to prevent congenital disabilities, such as neural tube defects. Neural tube defects are brain and spine congenital disabilities that can cause serious health problems and even death.
Folate also plays a role in developing the placenta and umbilical cord. These two organs are essential for providing the baby with oxygen and nutrients.
The Amazing Benefits of Folic Acid in Pregnancy
Folic acid is a synthetic form of folate that is more easily absorbed by the body. It is added to many fortified foods, such as cereals, bread, and pasta. Folic acid is also available as a supplement.
Benefits of folic acid in pregnancy:
- Prevents neural tube defects
- Supports the development of the placenta and umbilical cord
- It helps the baby grow and develop properly
- Reduces the risk of miscarriage and stillbirth
- It may help to prevent premature birth and low birth weight
Vegan-Friendly Folic Acid Options for Pregnant Women
There are many vegan choices for folic acid in pregnancy. Some good sources include:
- Leafy green vegetables, such as spinach, kale, and collard greens
- Fortified cereals and breads
- Lentils and beans
- Orange juice
- Avocados
- Asparagus
- Brussels sprouts
Folic Acid Fun Facts: Everything You Need to Know
Folate is essential for pregnant women because it helps to prevent congenital disabilities, such as neural tube defects.
Neural tube defects are brain and spine congenital disabilities that can cause serious health problems and even death.
It is essential to start taking folic acid before and during pregnancy.
The Centers for Disease Control and Prevention (CDC) recommends that all women of reproductive age take 400 micrograms (mcg) of folic acid daily.
Folic Acid Foods for a Healthy Pregnancy
Many folic acid foods in pregnancy can be included in a healthy diet. Some good sources include:
- Leafy green vegetables, such as spinach, kale, and collard greens
- Fortified cereals and breads
- Lentils and beans
- Orange juice
- Avocados
- Asparagus
- Brussels sprouts
- Broccoli
- Mango
- Papaya
- Strawberries
When to Start Taking Folic Acid Supplements: A Guide for Pregnant Women
It is crucial to start taking folic acid supplements before and during pregnancy. The CDC recommends that all women of reproductive age take 400 micrograms (mcg) of folic acid daily.
If you plan to get pregnant, you should take folic acid supplements at least three months before conception. It is because the neural tube, which develops into the brain and spine, forms very early in pregnancy, often before a woman even knows she is pregnant.
You should start taking folic acid supplements immediately if you are already pregnant. It would help if you continued to take folic acid supplements throughout your pregnancy and until the end of breastfeeding.
Folic Acid-Rich Fruits: A Sweet Way to Get Your Daily Dose
Some fruits that are high in folic acid include:
- Mango
- Papaya
- Strawberries
- Cantaloupe
- Oranges
- Grapefruits
- Bananas
- Avocados
Vitamin B in Mango
Mangoes are a good source of several B vitamins, including:
- Thiamine (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin B5)
- Pyridoxine (vitamin B6)
- Folate (vitamin B9)
Folic Acid-Rich Foods: A Must-Have for Pregnant Women
Some foods that are rich in folic acid include:
- Leafy green vegetables, such as spinach, kale, and collard greens
- Fortified cereals and breads
- Lentils and beans
- Orange juice
- Avocados
- Asparagus
- Brussels sprouts
- Broccoli
- Peanuts
- Sunflower seeds
- Liver
How Much Folic Acid Do You Need During Pregnancy?
The CDC recommends that all women of reproductive age take 400 micrograms (mcg) of folic acid daily. If you are pregnant, you should take 600 mcg of folic acid per day.
If you have a family history of neural tube defects, you may need to take a higher dose of folic acid. Talk to your doctor about how much folic acid is suitable for you.
Folic Acid in Mango: A Tropical Treat with a Healthful Boost
Mango is a good source of folic acid, with one cup providing about 20% of the daily recommended value. Mangoes are also a good source of other essential nutrients, such as vitamin C, A, and potassium.
Do You Need a High Dose of Folic Acid? Here's How to Find Out
If you have a family history of neural tube defects, you may need to take a high dose of folic acid. Talk to your doctor about how much folic acid is suitable for you.
You may also need a high dose of folic acid if you have certain medical conditions, such as diabetes or sickle cell anaemia.
Always talk to your doctor before adapting to practice during pregnancy.
Folic Acid-Rich Foods for a Healthy Pregnancy
Some folic acid-rich foods for pregnancy include:
- Leafy green vegetables, such as spinach, kale, and collard greens
- Fortified cereals and breads
- Lentils and beans
- Orange juice
- Avocados
- Asparagus
- Brussels sprouts
- Broccoli
- Peanuts
- Sunflower seeds
- Liver
Folate vs. folic acid: What's the difference?
- Source: Folate is found naturally in foods, while folic acid is a synthetic form of vitamin B9 that is added to fortified foods and supplements.
- Conversion rate: Not all of the folic acid you consume is converted to folate.
- Bioavailability: Folate is more bioavailable than folic acid, meaning that the body can absorb and use it more easily.
- Safety: Folic acid is generally safe for most people, but high doses of folic acid can mask vitamin B12 deficiency. Folate is a good source of vitamin B9 and does not have the same potential risks as folic acid.
Folic Acid for Men: The Significance and Benefits
Folate is also essential for men. It helps to produce sperm and red blood cells. Folate may also help to reduce the risk of heart disease and stroke.
The CDC recommends that all adults consume 400 micrograms (mcg) of folic acid daily.
Folic Acid in Pregnancy: The Numbers You Need to Know
- Neural tube defects (NTDs) are brain and spine congenital disabilities that can cause serious health problems and even death.
- Folate deficiency is a significant risk factor for NTDs.
- Taking folic acid supplements before and during pregnancy can reduce the risk of NTDs by up to 70%.
- Despite the known benefits of folic acid, many women do not get enough of it.
- In the United States, about 20% of women of reproductive age do not get enough folic acid from food and supplements combined.
- Pregnant women or planning to become pregnant should take 400 micrograms (mcg) of folic acid daily.
- Women with a family history of NTDs or taking certain medications may need to take a higher dose of folic acid.
Recent studies have shown that folic acid may have other health benefits in pregnancy, such as:
- Reducing the risk of miscarriage and stillbirth
- Preventing premature birth and low birth weight
- Promoting the healthy development of the placenta and umbilical cord
- Improving cognitive development in children
Folic acid is also essential for men. It helps to produce sperm and red blood cells. Folate may also help to reduce the risk of heart disease and stroke in men.
Folic Acid Fruits for Pregnancy: A Delicious and Nutritious Choice
Some folic acid fruits for pregnancy include:
- Mango
- Papaya
- Strawberries
- Cantaloupe
- Oranges
- Grapefruits
As you can see, mango, papaya, and avocado are the best sources of folate among the fruits listed above. Folate is an essential nutrient for pregnant women, as it helps to prevent neural tube defects in babies.
Ultimately, the best fruit for you to eat during pregnancy depends on your needs and preferences. Talk to your doctor about which fruits are suitable for you.
Comparison of Fruits with Folic Acid during Pregnancy
| Fruit | Serving Size |
Folate Amount (micrograms DFE*) |
| Orange | 1 medium (150g) | 40 |
| Guava | 1 medium (100g) | 38 |
| Papaya | 1 cup (145g) | 36 |
Strawberries |
1 cup (150g) | 35 |
Mango |
1 cup (165g) | 26 |
| Banana | 1 medium (125g) | 23 |
| Pomegranate | 1 cup (150g) | 21 |
| Watermelon | 1 cup (165g) | 15 |
| Apple | 1 medium (138g) | 13 |
| Pear | 1 medium (170g) | 11 |
Comparison chart of Dry fruits with Folic Acid during Pregnancy
Dry Fruit |
Folic Acid Content (micrograms DFE per 100 grams) |
Maximum Amount a Pregnant Lady Can Eat |
California Almonds |
44 |
1/4 cup (14 grams) |
| Walnuts | 98 |
1/3 cup (12 grams) |
| Peanuts | 240 |
1/4 cup (14 grams) |
| Cashews | 25 |
1/3 cup (12 grams) |
| Pistachios | 51 |
1/2 cup (24 grams) |
| Medjool Dates | 15 | 2 dates |
Fruits Comparison Chart with benefits during Pregnancy
Benefits of each fruit:
- Mango: Boosts immunity, improves digestion, and supports eye health.
- Papaya: Boosts immunity, improves digestion, and promotes healthy skin.
- Banana: Boosts energy levels, improve digestion, and supports muscle function.
- Strawberry: Boosts immunity, improves digestion, and supports heart health.
- Avocado: Boosts immunity, improves digestion, and promotes healthy cholesterol levels.
- Mandarins: Boosts immunity, improves digestion, and promotes healthy skin.
- Cantaloupe: Boosts immunity, improves digestion, and supports eye health.
- Watermelon: Boosts hydration, improves digestion and keeps blood pressure controlled.
All the fruits listed above are good choices for pregnant women. They provide a variety of vitamins, minerals, and other important nutrients for a healthy pregnancy. However, mango, papaya, and avocado are excellent sources of folate, an important nutrient for preventing neural tube defects in babies.
Please note that this is just a general comparison chart. The specific nutritional content of fruits can vary depending on the variety, ripeness, and growing conditions.
Talking to your doctor about which fruits suit you and your needs is always best.
Month-by-month guide to fruits to eat during pregnancy
| Month | Fruits |
Nutritional benefits |
| 1st month | All fruits |
Fruits are a good source of vitamins, minerals, and antioxidants, which are important for both the mother and the developing baby. |
| 2nd month | All fruits |
Fruits can help to reduce the risk of constipation, which is common during pregnancy. |
| 3rd month | All fruits |
Fruits can help to support the development of the baby's brain and nervous system. |
| 4th month | Mango, papaya, banana, strawberry, avocado, mandarins, cantaloupe, watermelon |
These fruits are good sources of folate, vitamin C, and potassium, which are important for the developing baby. |
| 5th month | All fruits, with an emphasis on fruits that are high in fiber, such as pears, apples, and berries |
Fiber can help to prevent constipation and other digestive problems. |
| 6th month | All fruits, with an emphasis on fruits that are high in vitamin C, such as oranges, grapefruits, and kiwi |
Vitamin C is important for immunity and the development of the baby's connective tissues. |
| 7th month | All fruits, with an emphasis on fruits that are high in potassium, such as bananas, avocados, and bananas |
Potassium is important for maintaining blood pressure and fluid balance. |
| 8th month | All fruits, with an emphasis on fruits that are high in water content, such as watermelon and cantaloupe |
Staying hydrated is important for both the mother and the developing baby. |
| 9th month | All fruits, with an emphasis on fruits that are easy to digest, such as bananas, peaches, and pears |
Digestion can be slower during pregnancy, so it is important to choose fruits that are easy to digest. |
It is important to note that this is just a general guide. You should talk to your doctor about the best fruits for you to eat during pregnancy, based on your individual needs and preferences.
Conclusion
Folate is an essential nutrient for pregnant women. It helps prevent congenital disabilities and supports the baby's healthy development. All women of reproductive age should take 400 micrograms (mcg) of folic acid daily. Pregnant women should take 600 mcg of folic acid per day.
Food has many good sources of folic acid, such as leafy green vegetables, fortified cereals and breads, and lentils and beans. Folic acid supplements are also available.
If you are pregnant or thinking about becoming pregnant, talk to your doctor about how much folic acid you need.
It is important to note that, talking to your doctor about which fruits or food suit you and your needs is always best and advised.
