At the time of pregnancy, balanced nutrition plays a crucial role in ensuring both the mother’s and the unborn child’s good health. Among the required nutrients, folic acid ranks as one of the most important vitamins that should be given top priority by every pregnant woman. But Why Folic Acid is Crucial during Pregnancy?
This blog discusses the significance, advantages, and food sources of a healthy pregnancy diet. It also highlights the importance of expert advice from Dietitian Avni Kaul, the best nutritionist for pregnant women, in creating a well-balanced pregnancy diet.
What is Folic Acid?
Folic acid, or Vitamin B9, is a water-soluble vitamin that is important for cell growth and DNA synthesis. It is an artificial version of folate, which occurs naturally in foods. Because folic acid aids in the rapid cell division and growth needed during pregnancy, it is vital for the proper development of the baby.
Why Folic Acid is Crucial during Pregnancy?
1. Prevents Neural Tube Defects (NTDs)
One of the most important advantages of folic acid is that it can help prevent neural tube defects (NTDs) in infants.
NTDs are serious birth defects of the brain and spine, including:
- Spina bifida (defective development of the spinal cord)
- Anencephaly (defective development of the brain)
- Research indicates that consuming adequate folic acid during and before early pregnancy can lower the risk of NTDs by as much as 70%.
2. Facilitates Brain and Spinal Cord Development
Folic acid is critical to the development of the baby’s nervous system. It aids in neural tube formation, which eventually becomes the baby’s brain and spinal cord. Without folic acid in the first few weeks of pregnancy, complications can be dangerous.
3. Reduces Risk of Preterm and Low Birth Weight
Pregnant women with low folic acid levels are more likely to experience premature labor and low birth weight infants. Adequate folic acid consumption aids in fetal development, guaranteeing a healthy birth weight and lowering the risk of delivery complications.
4. Assists in Red Blood Cell Formation
During pregnancy, a woman’s blood volume rises dramatically to sustain the developing fetus. Folic acid assists in the formation of red blood cells, avoiding anemia and providing a sufficient oxygen supply to the mother and baby.
5. Reduces Risk of Heart Defects in Babies
Congenital heart defects are one of the most prevalent congenital disabilities. According to studies, folic acid supplement consumption during pregnancy can prevent congenital heart defects as it helps in the proper development of the cardiovascular system.
6. Prevents Pregnancy Complications
Folic acid helps in preventing various complications of pregnancy, such as:
- Preeclampsia – An increase in blood pressure during pregnancy
- Placental abruption – Premature separation of the placenta from the uterus
- Miscarriage risk reduction – Adequate folic acid intake ensures early pregnancy viability
When and How Much Folic Acid Should Pregnant Women Take?
1. When to Take Folic Acid?
Women should begin taking folic acid at least one month before conception and continue through the first trimester (12 weeks). Nevertheless, most healthcare providers suggest continuing folic acid intake throughout the pregnancy.
2. Daily Dosage Recommendation
- Before pregnancy: 400 mcg (micrograms) per day
- During pregnancy: 600 mcg daily
- For women with a history of NTDs: 4,000 mcg daily (as directed by a physician)
Natural Food Sources of Folic Acid
Although prenatal supplements are a great source of folic acid, eating natural folate-rich foods is also crucial. Some of the best food sources are:
1. Leafy Green Vegetables
- Spinach
- Kale
- Broccoli
- Romaine lettuce
2. Fruits
- Oranges
- Bananas
- Avocados
- Papayas
3. Legumes
- Lentils
- Chickpeas
- Black beans
- Kidney beans
4. Whole Grains and Fortified Foods
- Fortified cereals
- Whole wheat bread
- Brown rice
5. Nuts and Seeds
- Sunflower seeds
- Peanuts
- Flaxseeds
6. Dairy and Animal Products
- Eggs
- Cheese
- Liver (eat in moderation because it is high in vitamin A)
Folic Acid Supplements vs. Natural Sources
Natural food sources offer folate, but pregnant women usually cannot get the necessary daily allowance from food. This makes folic acid supplements essential. A pregnancy nutritionist can provide a well-balanced meal plan that incorporates folate from diet and required supplements.
Folic Acid and Overall Pregnancy Nutrition
Folic acid is optimal when paired with other key pregnancy nutrients, such as:
- Iron – To prevent anemia and aid in transporting oxygen
- Calcium – Aids bone building
- Omega-3 Fatty Acids – Aids in brain and eye growth
- Vitamin D – Facilitates the absorption of calcium
A best Dietitian for pregnancy will instruct expectant mothers on how to best pair these nutrients to provide a balanced diet.
Myths About Folic Acid During Pregnancy
1. “I Don’t Need Folic Acid If I Eat a Healthy Diet”
Even with a healthy diet, many women do not receive adequate folate from food sources. Supplements fill in the gaps and provide adequate intake.
2. “Folic Acid is Only Important in the First Trimester”
While folic acid is essential during early pregnancy, it is also involved in continuing fetal development, the production of red blood cells, and lowering preterm birth risks.
3. “Only Pregnant Women Need Folic Acid”
Folic acid is needed even before conception. It aids in the initial growth of the baby, which is why all women of childbearing age are recommended to take 400 mcg every day.
Conclusion
Adequate intake of the correct amount of folic acid is crucial for a healthy pregnancy. Prenatal supplements assist, but eating the right food at the right time is just as essential. Consultation with a nutritionist for pregnant women will ensure adequate intake of folic acid, along with other nutrients.
Dietitian Avni Kaul is a well-known nutritionist in Delhi, India, and the founder of Nutri Activania. She is an expert in pregnancy nutrition. She gives customized diet charts to pregnant women to ensure optimal health for the mother and child. She advises women with her expertise to take the best possible nutrition as per their requirements during pregnancy.
If you’re looking for the best Dietitian for pregnancy, nutritionist Avni Kaul’s insights and meal plans can make a significant difference in ensuring a smooth and healthy pregnancy journey.
