Each trimester certain nutrients become
very important for the baby's development.
One particular nutrient that you shouldn't
ignore is folic acid from the family
of B-vitamins; this vitamin prevents
birth defects in a developing baby.
Ideally this vitamin should be taken
3 months before conception to ensure
a healthy start and be continued for
a further 3 months.
Key features
• In the early weeks, the embryo
develops 3 layers of cells of which
the outer layer will form the neutral
tube; from this the brain, spinal
cord, nervous system, ears and eyes
develop.
• Poor development will cause
baby to be born with a neural tube
defect (NTD) such as spina bifida
(in layman's terms it is known as
split spine). Babies born with severe
spina bifida may not be able to walk
and will face bowel and bladder problems.
• Another merit point to consider
is it aids in cell division and in
the formation of red blood cells for
both mother and baby.
• It also lowers the risk of
growth restriction and increases birth
weight of baby in the later part of
pregnancy, thereby lowering the odds
of premature birth, and even preeclampsia.
• Some research seems to point
to folic preventing the incidence
of Down's syndrome, though it is not
conclusive.
• A deficiency in this nutrient
causes anemia in the mother, leaving
her fatigued most of the time.
How much
is enough..
Women who are trying to conceive should
take 400mcg daily for at least a month
before conceiving and continue for
the first three months of pregnancy.
If you decide to continue with this
vitamin through the end of your term
is even better. It is naturally found
in leafy greens and green beans but
it is difficult to acquire folate
from natural food sources; supplements
become essential to combat this insufficiency.
Folic acid levels can be labeled in
these ways; if you are not sure
check
with your doctor the level
that is suitable now for you.
• 400 mcg (micrograms)
• 0.4 mg (milligrams)
• 400 mg (international units)
Check your multivitamin label to ensure
the correct dosage of this vitamin.
Don't be tempted to take more than
the recommended dose unless advised
by your doctor. Women who need higher
doses fall in the following category:
1. Have had a previous pregnancy affected
by NTD
2. Have NTD themselves
3. Have a family history
4. Have a partner with a family history
of NTDs
You will be advised to take 5 mg of
this vitamin if any of the above applies
to you. The sensible thing to do is
take your supplements along with foods
rich in folate. Examples of such foods:
• Green leafy vegetables especially
spinach, broccoli, asparagus
• Other vegetables such as green
beans, cabbage, peas, cauliflower,
avocado
• Oranges and other citrus fruits
• Breakfast cereals fortified
with this vitamin
• Eggs, lentils, kidney beans,
chick peas, baked beans
• Yoghurt & milk
If
you are a Vegetarian..
Five good sources of folate:
• Chickpeas curry
• Mixed bean salad
•
Broccoli and cheese quiche
• Mixed nuts roast
• Vegetable biryani
Cress tomatoes, green and red peppers,
lettuce and avocado all have some
folate in them. Mix these and fix
yourself a bowl of salad.
Special note:
Folate levels decrease if vegetable
and fruits are kept or stored so
use them fresh. Cooking destroys
them; washing destroys the nutrient
value as well. The key to maximizing
the folate levels:
1. Store vegetables in the fridge
and use them soon after you buy
them
2. Serve them raw (uncooked)
3. Cooking methods should be - steam,
boil or simmer
