Eating Healthy While Pregnant:

Why Folate is a Must

Eating healthy while pregnant can be challenging, but it is imperative that you pay very close attention to one specific aspect of nutrition during pregnancy: Folate.

Folate, also referred to as folic acid, is a B Vitamin that is very crucial for women of childbearing age or who are pregnant.


Why is it so important?

Folate intake helps to reduce the risk of your baby getting birth defects, specifically neural tube defects. Neural tube defects are very serious, because they are defects of the brain or spinal cord.

Spina bifida and anencephaly are the two most common types of neural tube defects. Some babies who get one of these neural tube defects do not live long after birth or are stillborn.

It is very important to be sure you are getting adequate folate in the very beginning of pregnancy, as spina bifida occurs in early pregnancy.

This is why it is also important that women get adequate folic acid before pregnancy, so that if or when they become pregnant, this risk will be reduced.

For pregnant women, the Recommended Dietary Allowance (RDA) is 600 micrograms/day. Women of childbearing age who are not pregnant should consume at least 400 micrograms/day.


How do I get enough folate in my diet?

Well, there are naturally-occurring sources of folate in foods such as green, leafy vegetables, citrus fruits, juices, legumes, whole wheat bread, and liver.

Since this is such an important vitamin, many foods are now fortified with folic acid. Some countries fortify their flour, and some do not yet do this.

It is very important that you take prenatal vitamins if you are pregnant, unless otherwise advised by your physician. These vitamins will provide folic acid and many other important nutrients that you need during pregnancy.

Eat a varied diet, which includes many different foods, so that you can get many different vitamins and minerals, including folate.


Which foods, specifically, are the best sources of folate?

• Spinach
• Turnip greens
• Fortified cereals
• Dried beans
• Orange juice
• Chickpeas
• Asparagus
• Enriched flour
• Enriched noodles

It seems that some studies suggest it could have an effect on the vascular system, but there has been some conflicting evidence.

There has been a possible link between folate intake and reduced risk of neuroblastoma (a deadly childhood cancer).

If you are not already concerned with eating healthy while pregnant, start paying attention now. It can save your baby’s life!