Folic Acid During Pregnancy is Vital for Health

Folic acid is a water soluble vitamin in the B vitamin complex that is vital during pregnancy for the health of your baby. Here are reasons why folic acid is so vital for baby's health, and some foods high in folic acid to add to your diet.

Why Folic Acid is a Vital Nutrient for Pregnancy Health

Folic acid is a B vitamin that is involved in DNA and RNA synthesis and the creation of healthy amino acids. Folic acid is vital for the health of a fetus, preventing birth defects, preterm labor in the last trimester, and anemia in the mother. Red blood cell creation also relies on healthy levels of folic acid in the mother's bloodstream.

Folic acid deficiency is the number one cause of neural tube defects in babies. Neural tube defects are problems with the spinal column that occur within the first few weeks of pregnancy and can include spina bifida, anacephaly (a fatal condition) and others. According to the Merck Manual of Health healthy folic acid levels prior to conception and during the first three months of pregnancy decrease the risk of a neural tube defect by over 50%.

How to Ensure Healthy Levels of Folic Acid in Your Diet

Your folic acid needs will double during pregnancy and it is vital consume 60-80mcg each day from both healthy foods and supplements. For optimal health you should already be consuming plenty of folic acid when you conceive and increase your intake as soon as you realize you may be pregnant.

Dark green leafy vegetables are one of the best sources of this vital folic acid. This includes collard, kale, mustard greens, Romaine lettuce, spinach, and turnip greens. Healthy fruits high in folic acid include strawberries, cantaloupe, grapefruit, kiwi, honeydew, mandarin and other oranges, mango, papaya, and tangerine. Folic acid can also be found in asparagus, broccoli, green peas, wheat germ, fortified grains, and dried beans.

Making some simple health choices can easily increase the folic acid in your diet. Switch from white bread to wheat bread which has nearly twice the amount of folic acid. Use Romaine lettuce and spinach leaves in salads and sandwiches instead of iceberg lettuce. Soak some beans or peas to add to your soup for increased health and folic acid.

Some doctors recommend any woman of childbearing age eat a diet rich in folic acid as a baby will need folic acid before you may even be aware you are pregnant. Oral contraceptives may decrease blood levels of folic acid. Also, cooking in copper pots will destroy the folic acid, vitamin C and E.

For more information on nutritional needs during pregnancy, as well as healthy menu ideas, see additional articles I've written in the resource section below.