Folic Acid to the Rescue
Nowadays, it's common knowledge that folic acid is essential to a healthy pregnancy, but do you know why? This vitamin from the group of B vitamins is actually responsible for avoiding such problems as spina bifida (failure of the spine to fuse properly, leaving the spinal cord exposed), serious heart problems and other deformities in your unborn child.
Folic acid has also been linked to lowering your risk of complication during pregnancy such as hypertension and problems with the placenta when taken for the duration of the pregnancy.
It also helps prevent premature labor.
Usually, your prenatal vitamins will contain the recommended dose of 400-600 mcg.
For best results, you should take folic acid at least one month before conception, because once you realize you are pregnant, the baby's neural tube (which will become the brain and spinal cord) is already formed.
All neural tube defects occur between 17 and 30 days after conception.
Since most of us aren't sure when we will be conceiving, it's a good idea to make sure your regular diet includes this important vitamin and start taking a prenatal supplement when you stop using birth control.
There are no side effects to taking folic acid over a long period of time and it has no known toxicity level, but the U.
S.
Centers for Disease Control and Prevention recommend a daily maximum limit of 1,000 mcg of synthetic folate.
Even in lower levels it's actually good for you.
It prevents cardiovascular problems and may even help prevent colon and cervical cancer.
If you smoke, drink alcohol or have taken the Pill for an extended amount of time, you have a higher need for folic acid since all of the above keep your body from absorbing as much of the vitamin, yet another good reason to break that bad habit! Although a supplement is generally recommended during pregnancy, you can also get folic acid from your diet.
It is an elusive vitamin, easily destroyed by heat, so try to avoid prolonged cooking which destroys up to 90% of the vitamin.
Fresh fruit and raw vegetables are the best way to get folic acid.
Eating green leafy vegetables like spinach (also a good source of iron), lettuce, Brussel sprouts, broccoli and asparagus, will provide folic acid in your diet.
Many of these can be eaten raw, giving you 100% of their vitamin content.
Kiwi and citrus fruit are a great source as well, but may aggravate pregnancy-induced heartburn.
Dried fruit, black beans and liver are other options.
Whole wheat cereal products, like fortified cereals, pasta and bread also contain folic acid.
Or perhaps you prefer to fill up on your quota of dairy at the same time.
Try cheese, milk and eggs to boost your daily intake, although these do not contain as much as the other options listed.
While eating is the best way to get your vitamins, you might not be taking in enough folic acid.
If you are in your reproductive years, talk to your doctor about taking a supplement.
Folic acid has also been linked to lowering your risk of complication during pregnancy such as hypertension and problems with the placenta when taken for the duration of the pregnancy.
It also helps prevent premature labor.
Usually, your prenatal vitamins will contain the recommended dose of 400-600 mcg.
For best results, you should take folic acid at least one month before conception, because once you realize you are pregnant, the baby's neural tube (which will become the brain and spinal cord) is already formed.
All neural tube defects occur between 17 and 30 days after conception.
Since most of us aren't sure when we will be conceiving, it's a good idea to make sure your regular diet includes this important vitamin and start taking a prenatal supplement when you stop using birth control.
There are no side effects to taking folic acid over a long period of time and it has no known toxicity level, but the U.
S.
Centers for Disease Control and Prevention recommend a daily maximum limit of 1,000 mcg of synthetic folate.
Even in lower levels it's actually good for you.
It prevents cardiovascular problems and may even help prevent colon and cervical cancer.
If you smoke, drink alcohol or have taken the Pill for an extended amount of time, you have a higher need for folic acid since all of the above keep your body from absorbing as much of the vitamin, yet another good reason to break that bad habit! Although a supplement is generally recommended during pregnancy, you can also get folic acid from your diet.
It is an elusive vitamin, easily destroyed by heat, so try to avoid prolonged cooking which destroys up to 90% of the vitamin.
Fresh fruit and raw vegetables are the best way to get folic acid.
Eating green leafy vegetables like spinach (also a good source of iron), lettuce, Brussel sprouts, broccoli and asparagus, will provide folic acid in your diet.
Many of these can be eaten raw, giving you 100% of their vitamin content.
Kiwi and citrus fruit are a great source as well, but may aggravate pregnancy-induced heartburn.
Dried fruit, black beans and liver are other options.
Whole wheat cereal products, like fortified cereals, pasta and bread also contain folic acid.
Or perhaps you prefer to fill up on your quota of dairy at the same time.
Try cheese, milk and eggs to boost your daily intake, although these do not contain as much as the other options listed.
While eating is the best way to get your vitamins, you might not be taking in enough folic acid.
If you are in your reproductive years, talk to your doctor about taking a supplement.
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