Folic acid for pregnancy: Why is it important?
Introduction
Folic acid is an important nutrient for women planning to conceive. It is a form of vitamin B9, which is essential for the healthy development of the baby’s brain and spinal cord during pregnancy. Apart from this, it can also help in improving women’s fertility.
In this article, we will know how folic acid helps in conception, when and how to take it, and which food sources are good sources of it.
Role of folic acid in conception
1. Increases fertility
. Folic acid helps in DNA synthesis and cell division in the body, which improves the quality of eggs.
. It maintains hormonal balance, which keeps the menstrual cycle regular and increases the chances of pregnancy.
2. Helps in the development of the fetus during pregnancy
. The baby’s neural tube develops in the first few weeks of pregnancy, which forms the brain and spinal cord.
. Folic acid deficiency can cause birth problems such as neural tube defects (such as spina bifida and anencephaly).
3. Reduces the risk of miscarriage and complications
Research suggests that taking adequate amounts of folic acid in the first stage of pregnancy can reduce the risk of miscarriage and premature birth.
It is also helpful in reducing pregnancy-related complications, such as pre-eclampsia (high blood pressure).
When and how much folic acid should be taken?
For women planning to conceive, it is important to take 400 to 600 micrograms (mcg) of folic acid daily.
Start taking folic acid at least 3 months before pregnancy.
The recommended daily intake of folic acid is 600 micrograms for pregnant women and 500 micrograms for lactating women.
Folic acid supplements or prenatal vitamins can be taken after consulting a doctor.
Natural sources of folic acid
It is best to get folic acid from food. Include the following foods in your diet:
Green leafy vegetables – spinach, fenugreek, mustard leaves
Fruits – orange, banana, papaya, avocado
Pulses and beans – moong dal, rajma, masoor dal
Eggs and dairy products – milk, yogurt, cheese
Nuts and seeds – almonds, walnuts, chia seeds, sunflower seeds
Cereals and fortified foods – oats, brown rice, wheat
