Melanie McGrice
If you’re pregnant or planning to be, you probably know that you need to be taking folate supplements – but what you may not know is why. I’m going to take you through what your body actually does with all that folate because knowledge is power (especially when we’re talking about your health)!
What is folate and how much do I need?
Folate is a type of B-group vitamin (B9) that is vital for normal human functioning – without folate, your body can’t replace your dead cells with new ones. Adult women who are not pregnant need 400 µg per day and pregnant women need 600 µg.
What does folate do?
- Assists with cell division
Folate is vital for DNA production and cell division in all people – basically, it helps to keep our cells functioning and our bodies thriving throughout our lives. This is important during pregnancy since at conception your bub is just two cells – an egg and a sperm. So there is a lot of cell division required to get to the 1 to 5 trillion cells they will have when they are born.
- Prevents neural tube defects
A neural tube defect is an opening in the spine or brain that has not closed properly. The fusion of the neural tube occurs in the third week of pregnancy, so you may not even know you’re pregnant yet. This is why it is so important to get enough folate all the time, not just when you’re planning a pregnancy.
How can I include folate in my diet?
Folate is found naturally in leafy green vegetables (like spinach and broccoli) but is also often added to products like orange juice and cereals. Folate that occurs organically is easily lost through heat and light, so it’s best to eat your folate-rich veggies raw or steamed to maximise your intake. If you prefer to drink your nutrients, check out my Youtube video to find out how green smoothies can act as a great way to get some extra folate in your diet. Additionally, since 2009 it has been a legal requirement for commercial bread to be fortified with folate.
Here are some folate-rich foods you could eat to get some of your daily requirements:
- 1 cup steamed broccoli (102 µg)
- 2 slices of bread (90 µg)
- ½ cup cooked white rice (90 µg
- 2 spears of steamed asparagus (90 µg)
- 1 cup raw spinach (60 µg)
- ½ cup steamed green peas (48 µg)
Although getting folate through your diet is doable, it can be tricky to know if you’re getting enough and we don’t want to be taking any chances during pregnancy – that’s why it’s recommended that you begin taking a folic acid supplement as soon as you start trying to conceive. As with all nutrition, you should aim to get most of your folate from a healthy balanced diet and think of your supplement as just a backup.
You might also like to read:
What Is Preconception Care & Why Is It Important?
