Folate:
Loving protection for your baby
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Folate continues to be important
in case of planned pregnancy even before conception & throughout your
pregnancy. Folate commonly known as folic acid, folacin and Vitamin B9 is
a vital nutrient for the development of new cells. A few months before
conception, a mother-to-be should start consuming a folate rich diet and start
taking a multivitamin-mineral supplement that contains 400 micrograms of folic
acid. Adequate folate intake can reduce the risk of spina bifida and other
birth defects affecting the spine and brain. Besides decreasing the risk
of neural-tube defects, it is also involved in the formation of red and white
blood cells and prevents anemia.
The recommended daily intake increases to 600 micrograms throughout pregnancy. (Breastfeeding moms need 500 micrograms, while bottle feeding moms need 400 micrograms.) To assure adequate folate intake, most healthcare providers prescribe taking a prenatal supplement for all women during pregnancy. Your prenatal supplement contains 600 to 800 micrograms of folic acid.
Good sources of folate include leafy dark-green vegetables, legumes, dried beans, citrus fruits and juices, nuts, whole grains, peanuts, asparagus, broccoli, cantaloupe, tomatoes, and strawberries. Eating a well balanced diet can help meet your folate needs
The recommended daily intake increases to 600 micrograms throughout pregnancy. (Breastfeeding moms need 500 micrograms, while bottle feeding moms need 400 micrograms.) To assure adequate folate intake, most healthcare providers prescribe taking a prenatal supplement for all women during pregnancy. Your prenatal supplement contains 600 to 800 micrograms of folic acid.
Good sources of folate include leafy dark-green vegetables, legumes, dried beans, citrus fruits and juices, nuts, whole grains, peanuts, asparagus, broccoli, cantaloupe, tomatoes, and strawberries. Eating a well balanced diet can help meet your folate needs
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Starter Tips:-
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Consume a variety of whole
grain products daily, breads, cereals, rice, noodles, pasta, muffins, bagels,
cornbread, and rolls. The fiber will help ward off constipation a common pregnancy
discomfort.
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Plan your meals to
always include a green component. Eg , broccoli, salad, asparagus, spinach,
avocados, turnip greens, etc.
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Overcooking destroys
folate, so add vegetables to raw salads or serve them raw with a dip.
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Adopt healthier
cooking options like steaming, baking etc.
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When cooking
vegetables in water, save the water to use in soups.
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Add variety to your
diet with beans.
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Have a glass of orange
juice for breakfast.
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Blend orange juice
with yogurt, strawberries, and a banana for a wonderful smoothie.
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Reduce your risk
Research shows that folic acid can reduce your baby's risk of serious brain and spinal cord defects, known as neural tube defects. If you have previously given birth to a child with a neural tube defect, discuss your folic acid needs with your physician before getting pregnant. Studies have shown that taking a larger daily dose (up to 4,000 micrograms) at least one month before and during the first trimester of pregnancy may reduce your risk of having another baby with neural tube defects.
Research shows that folic acid can reduce your baby's risk of serious brain and spinal cord defects, known as neural tube defects. If you have previously given birth to a child with a neural tube defect, discuss your folic acid needs with your physician before getting pregnant. Studies have shown that taking a larger daily dose (up to 4,000 micrograms) at least one month before and during the first trimester of pregnancy may reduce your risk of having another baby with neural tube defects.
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