Folic acid, also known as folate or folacin, is one of the B group of vitamins, also known as B9. Your body needs it to produce red blood cells, as well as norepinephrine and seratonin (chemical components of the nervous system).
It helps make DNA (the body's genetic material), which normalises the brain's functions, and is a critical component of spinal fluid. Folic acid is also one of the few nutrients known to prevent neural tube birth defects, such as spina bifida.
It is recommended that every woman who is thinking about pregnancy or is in the first third (trimester) of pregnancy, takes a daily supplement of 400 micrograms (mcg) of folic acid and eats a folate rich diet to reduce her baby's risk of getting some types of birth defects. Women who don't get enough may also increase their chance of miscarriage. Once you are into your second trimester (from week 13), you may wish to stop taking the supplements, although continuing to take them throughout pregnancy won't harm you or your baby either.
How much folic acid do I need?
The recommended dietary allowance of folic acid for women planning a baby and those already pregnant is 400 mcg daily. Most pregnancies in India are not pre-planned and little attention is paid to the importance of a proper prenatal diet. Few women are aware that folic acid supplements should be taken prior to conception and during the first 12 weeks for all pregnancies.
Women who have had one child with a neural tube defect have a higher risk of having other children with the same disability. In this case, and for those who are prescribed certain medications, doctors will prescribe these women to take a much higher dose of folic acid -- a five milligram (mg) tablet -- starting one month before conception, if possible, and continuing through the first three months of pregnancy.
If possible, it is important that the supplements are taken before conception because development is rapid and the fetus's neural tubes close during the first four weeks of pregnancy.
Should I take a supplement?
On an average, only about 50 per cent of free folate is found naturally in foods and the other 50 is lost in cooking. While experts recommend a daily supplement of 400 mcg folic acid, eating plenty of folate-rich foods is important, too. See below for suggestions on folate-rich food.
What are the best food sources?
Quite often, our daily diet is deficient in folates -- include a variety of foods in addition to folic acid supplements to meet the recommended amount.
Folate-rich sources include:
• 11 Brussels sprouts: 127 mcg
• 1/2 cup cooked lentils: 175 mcg
• 1 cup Macaroni, cooked: 140-160 mcg
• I cup noodles cooked: 160 mcg
• 1/2 cup chickpeas: 140 mcg
• 1/2 cup cooked spinach: 130 mcg
• 3/4 cup cooked white rice: 60 mcg
• 1 cup tomato juice: 50 mcg
• large jacket potato: 39 mcg
• 4 tbsp black eyed beans: 220 mcg
• 1/2 cup kidney beans: 115 mcg
• 7 tbsp bran flakes: 113 mcg
• 25g / 1oz wheat germ: 100 mcg
• 4 spears steamed or boiled asparagus: 88 mcg
• medium sized papaya: 115 mcg.
• 2 spears steamed broccoli: 61 mcg
• large orange: 54 mcg
• large hard-boiled egg: 22 mcg
• 75g / 3oz tinned salmon: 17 mcg
• fortified breakfast cereals: 100-400 mcg
Other sources:
Vegetables Leafy green vegetables are a good source, so try to have a large bowl of salad daily. Other folate rich vegetables are peas, corn, cauliflower, green pepper, beetroot, mustard greens, ladyfinger.
Nuts such as almonds, cashew nuts, peanuts, walnuts, sesame seeds.
Legumes like soya bean, lobhia, kidney beans, dried peas, chickpeas, lentils.
Fruits such as strawberries, honeydew or cantaloupe melons, bananas, pineapple, papaya, oranges, raspberries.
Grains Whole grain flour and pasta, whole meal bread, oats.
In addition to a supplement, you could also make a few small changes to your diet.
• Include orange juice at breakfast or chopped fruit with your breakfast cereal.
• Add a fresh green leafy salad at lunch.
• Choose a bowl of fruit salad at snack time.
• Include a serving of stir-fried vegetables in sesame oil at dinnertime.
FYI Delicate folic acid in foods is destroyed by overcooking, so cook in a covered pan with the minimum amount of boiling water. Try to eat vegetables lightly steamed, microwaved, or raw.
What are signs of a deficiency?
Folate-deficiency anaemia and iron-deficiency anaemia can have similar symptoms of fatigue and weakness. A mild folate deficiency may also leave you grumpy or edgy. You could also have digestive disorders such as diarrhoea, loss of appetite, weight loss, sore tongue, headaches, heart palpitations, irritability, forgetfulness or other behavioural disorders.
Many of these symptoms are general and can result from other medical conditions too. If you have any concerns about your health and your diet, speak with your doctor, who may refer you to a dietitian.
SOURCE:
http://www.babycenter.in/pregnancy/nutrition/whyneedfolicacid/
No comments:
Post a Comment