One particular nutrient that should be taken seriously during pregnancy is folic acid. This vitamin from the family of B-vitamins prevents birth defects in a developing baby, aids in cell division and helps in the formation of red blood cells for both mother and baby. Ideally it should be taken 3 months during the pre-conception period to ensure a healthy start and be continued till term.



How much of Folate?

When trying to conceive 400mcg every day for at least a month is the sensible thing to do. Continue with this for at least the first three months of pregnancy. A deficiency in this vitamin can lead to anemia causing the woman to feel tired all the time. It is better to continue taking folic acid throughout your pregnancy. While leafy greens and green beans are rich in folate but to depend on natural food sources alone is not advisable; supplements become essential to combat this insufficiency. Folic acid levels are labeled differently; it is best to check with your doctor on the level that is suitable during pregnancy [400 mcg (micrograms), 0.4 mg (milligrams), 400 ?µg (international units)]. Check your multivitamin label to ensure the correct dosage of this vitamin. Some women will require higher doses (5mg) and they include those who:

1.Have had a previous pregnancy affected by neural tube defects

2.Have NTD themselves

3.Have a family history

4.Have a partner with a family history of NTD

The wise thing to do is take your supplements along with foods rich in folate. Examples of such foods are:

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

Key Facts

Did you know that during the first trimester, the embryo develops 3 layers of cells? The outer layer will form the neutral tube and this further develops into the brain, spinal cord, nervous system, ears and eyes.

Folate increases birth weight of baby and lowers the risk of growth restriction in the later part of pregnancy, thereby lowering the odds of premature birth

Poor development will cause baby to be born with a neural tube defect (NTD) such as spina bifida (or split spine in layman's terms). In severe cases babies with this defect may not be able to walk and will face bowel and bladder problems.

Folate lowers the chances of the mother developing preeclampsia

Though not conclusive, some researchers have indicated that folic can prevent the incidence of Down's syndrome

For the vegetarian mother-to-be some examples of dishes that are folate-rich include chickpeas curry, mixed bean salad, mixed roasted nuts and broccoli and cheese quiche. Water cress, tomatoes, green and red peppers, lettuce and avocado all contain folate; prepare a salad bowl with these.

Important tip FYI: Folate levels decrease in value if groceries are kept or stored so use them fresh. Cooking and washing destroys the nutrients. To get the maximum folate out of your veggies bear these tips in mind:

1.store vegetables in the fridge and use them as soon as possible i.e. the fresher the better

2.serve them raw (uncooked); if cooked vegetables should preferably be steamed, simmered or boiled