Article by Fiona Bannister, Accredited Practising Dietitian
Folate is a B group vitamin which is needed for healthy growth and development. This vitamin is known as folate when it is found naturally in food and as folic acid when it is added to food, such as bread and breakfast cereals, or used in dietary supplements.
Women of child-bearing age should take extra folate daily to prevent neural tube defects, such as spina bifida. Even women who aren’t planning to have a baby should increase their folate intake, considering that half of all pregnancies in Australia are unplanned.
Folate is essential to the healthy development of babies in early pregnancy. A baby’s growth is the most rapid in the first weeks of life – often before you are aware you are pregnant. The neural tube forms very early in pregnancy. If it doesn’t close, the result is a neural tube defect.
Most women don’t get enough folate. If you are of a childbearing age make sure you get enough folic acid by:
Eating foods with added folic acid, such as fortified breakfast cereals and bread.
- Eating plenty of foods naturally rich in folate, such as green leafy vegetables, legumes and oranges.
- Take a daily folic acid supplement at least 1 month before and 3 months after conception if you are planning a pregnancy and choose a supplement that contains at least 400 micrograms of folic acid.
Consuming enough folic acid substantially reduces the risk of neural tube defects but won’t prevent all cases. If you have a family history of neural tube defects you may require more folic acid and you should ask your doctor or health care provider for advice about your individual needs.
Remember, it’s important to enjoy a wide variety of nutritious foods every day in order to get the variety of vitamins and minerals needed for a healthy pregnancy.
Tags: beans, cabbage, folate, folic acid, fruits, green leaf vegetables, legumes, lentils, pregnancy, Vitamin-B
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