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***image1***Taking folic acid, a B vitamin prior to and in the early part of pregnancy can help prevent some defects of the brain and spinal cord. Because these defects happen in the first month of pregnancy, before many women even know they are pregnant, it is important for a woman to have enough folic acid in her system before conception. Because about half of all pregnancies in American women are unplanned it is recommended that women who can become pregnant (even if they are not planning to get pregnant) take a vitamin with folic acid daily.
The neural tube develops into the brain and spinal cord by the 28th day after conception. Some times this development is interrupted and the neural tube does not close correctly or completely causing defects in the brain and spinal cord. Every year approximately 3,000 pregnancies are affected by a neural tube defect. Spina bifida, often called “open spine,” and anencepahaly are the two most common NTDs. Spina bifida affects the backbone and sometimes the spinal cord. The severe form may cause leg paralysis and bowel and bladder control problems. Anencephaly is a fatal condition in which a baby is born with a severely underdeveloped brain and skull.
The naturally occurring folic acid is called folate and is found in green leafy vegetables, dried beans, legumes, oranges and orange juice. Only about 50 percent of food folate is absorbed by the body. Folic acid from vitamin supplements and fortified foods is absorbed and used by the body better. Many grain products are fortified with folic acid (manmade folic acid added to the product) and about 85 percent of the folic acid in fortified foods is absorbed by the body. Enriched flour, rice, pasta, bread and cereals are examples of foods fortified with folic acid. Storage and cooking foods can destroy some of the folate. One hundred percent of the folic acid in a vitamin supplement is absorbed.
Excellent sources of dietary folic acid (provides 100 micrograms or more per ½ cup serving): asparagus, turnip and mustard greens, okra, fortified breakfast cereals (see label), cooked dry beans (pinto, kidney, lentils, black eyed peas) and cooked liver. Good sources of dietary folic acid (40-100 micrograms per ½ cup serving): broccoli, spinach, green peas, fresh beets (cooked), pasta, rice, tofu, tomato juice, orange, avocado, sunflower seeds, peanut butter, enriched bread and flour tortilla.
A pregnant woman needs extra folic acid to help her produce additional blood cells, support the rapid growth of the placenta and fetus and produce new genetic material as cells multiply. It is recommended that all women who can become pregnant take a multivitamin containing 400 micrograms of folic acid every day starting before pregnancy. Eating a healthy diet including foods that are high in folate and those fortified with folic acid is also important. It is not a good idea, however, to take more than 1,000 micrograms of folic acid daily from a vitamin pill. So give your baby the best start in life by taking a vitamin with 400 micrograms of folic acid prior to becoming pregnant.
Resources: March of Dimes folic acid quick reference and fact sheet: www.marchofdimes.com. Journal of Midwifery and Women’s Health Share with Women Series: Folic Acid — What’s it all about? www.jmwh.org.
