Why folic acid is so important in pregnancy
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One of the most important steps you can take to have a healthy child is to get enough folic acid (B9). This is because folic acid deficiency is associated with an increased risk of birth defects.
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You can read in this article why folic acid is so important and what the risks are after pregnancy.
All about folic acid
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Folic acid, or vitamin B9, is mainly found in dark leafy vegetables. Research (1) shows that before conception and during pregnancy, this B vitamin plays a crucial role in preventing birth defects such as spina bifida. This is because the human body cannot produce folic acid itself and is therefore dependent on getting this crucial vitamin from food.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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But it doesn't stop there! Vitamin B9 is not only important for the development of healthy babies, but in normal amounts also important for:
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How much folic acid should you take?
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The danger of folic acid deficiency is especially when the pregnancy is unplanned. This has the possible consequence that there is a possible shortage of folic acid. It would be best to take that folic acid before conception and it is best to time it when you, for example, stop taking the contraceptive pill.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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However, 50% of the pregnancy is not planned and that is also the challenge to get enough intake! Â
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The recommended amount is currently 0.4 - 0.5 mg per day (400 - 500 micrograms) on top of what you consume daily through food. This ensures that you are getting enough folic acid.
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The recommended amount is currently 0.4 - 0.5 mg per day (400 - 500 micrograms) on top of what you consume daily through food. This way you can be sure that you are getting enough folic acid.
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An interesting study (2) done in 2009 shows that when the expectant mother has been consuming enough folic acid for 12 months before pregnancy, the risk of birth defects can decrease by up to 50%. [! 171619 => 1140 = 9!] Most birth defects occur in the first 4 weeks of pregnancy. Think of an open spine (an incomplete sealing of the spinal cord). Underdevelopment of the brain and an abnormal opening in the skull. Hence, folic acid is extremely important in pregnancy.
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An interesting study (2) done in 2009 shows that when the expectant mother has been consuming enough folic acid for 12 months before pregnancy, the risk of birth defects can be reduced by up to 50%.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Most birth defects occur in the first 4 weeks of pregnancy. Think of an open spine (an incomplete sealing of the spinal cord). Underdevelopment of the brain and an abnormal opening in the skull. Hence, folic acid is extremely important in pregnancy.
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It is not yet entirely clear why folic acid is so important for the baby. Folic acid is thought to have an important function in the DNA development and repair of the child. In other words, the growth process of the cells is promoted.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Foods rich in folic acid
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Now it is mainly dark vegetable leafy vegetables rich in folic acid. The following list gives you an indication of which products are rich in folic acid:
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* One note is eating liver. During pregnancy, care must be taken with the amount of vitamin A. Hence, liver is not allowed.
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* Getting enough folic acid from food only during pregnancy is not a good strategy. Since you never know exactly how much you will ingest.
Folic acid from supplements
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As it is an extremely important addition for the protection of the baby. It is definitely recommended to take nutritional supplements. This ensures that you are getting the amount of 400 to 500 micrograms.
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Shockingly, even with all the information available about folic acid, deficiency is still common. A study was conducted in Canada (3) and 20% of pregnant women still did not have the optimal amount of folic acid in their blood (1% was deficient).
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Shockingly, even with all the information available regarding folic acid, deficiency is still common. A study was conducted in Canada (3) and 20% of pregnant women still did not have the optimal amount of folic acid in their blood (1% was deficient).
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This indicates that the folic acid intake should certainly not be underestimated and should be taken before pregnancy.
After pregnancy (dangers of folic acid)
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A diet with enough vegetables, fruit, legumes and fiber-rich grain products should be your goal. However, a number of studies show that it is unwise to take folic acid supplements long term.
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A diet with sufficient vegetables, fruit, legumes and fiber-rich grain products should be your goal. However, a number of studies show that it is unwise to take folic acid supplements long term.
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For example, there is said to be an increased risk of certain types of cancer and cardiovascular disease. Whether it is actually the case remains to be seen. However, the first results (4) are alarming and only apply when you are not planning to have children or after menopause.
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For example, there would be an increased risk of certain types of cancer and cardiovascular disease. Whether it is actually the case remains to be seen. However, the first results (4) are alarming and only apply when you are not planning to have children or after menopause.
Conclusion
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For women who want to have children, folic acid supplementation is certainly essential. Research shows that folic acid can drastically lower the risk of birth defects. However, after menopause or when you do not want to have children, it is not wise to take folic acid, according to a number of studies. Thus, there may be an increased risk of developing certain cancers and cardiovascular disease in the long term.
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If you do not want to have children, it is in my opinion better to get folic acid from natural sources such as spinach and other dark leafy vegetables. Only take supplements during pregnancy as research has shown this countless times!
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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Do you have a useful tip or addition yourself? Let me know by leaving a comment below. Sharing via social media is always very much appreciated.
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