Having a healthy baby means making sure you're healthy, too. One of the most important things you can do to help prevent serious birth defects in your baby is to get enough folic acid every day - especially before conception and during early pregnancy.
What Is Folic Acid?Folic acid, sometimes called folate, is a B vitamin (B9) found mostly in leafy green vegetables like kale and spinach, orange juice, and enriched grains. Repeated studies have shown that women who get 400 micrograms (0.4 milligrams) daily prior to conception and during early pregnancy reduce the risk that their baby will be born with a serious neural tube defect (a birth defect involving incomplete development of the brain and spinal cord) by up to 70%.
The most common neural tube defects are spina bifida (an incomplete closure of the spinal cord and spinal column), anencephaly (severe underdevelopment of the brain), and encephalocele (when brain tissue protrudes out to the skin from an abnormal opening in the skull). All of these defects occur during the first 28 days of pregnancy - usually before a woman even knows she's pregnant.That's why it's so important for all women of childbearing age to get enough folic acid - not just those who are planning to become pregnant. Only 50% of pregnancies are planned, so any woman who could become pregnant should make sure she's getting enough folic acid.
Doctors and scientists still aren't completely sure why folic acid has such a profound effect on the prevention of neural tube defects, but they do know that this vitamin is crucial in the development of DNA. As a result, folic acid plays a large role in cell growth and development, as well as tissue formation.
Getting Enough Folic Acid
The U.S. Centers for Disease Control and Prevention (CDC) recommends that all women of childbearing age - and especially those who are planning a pregnancy - consume about 400 micrograms (0.4 milligrams) of folic acid every day. Adequate folic acid intake is very important 1 month before conception and at least 3 months afterward to potentially reduce the risk of having a fetus with a neural tube defect.So, how can you make sure you're getting enough folic acid? In 1998, the Food and Drug Administration mandated that folic acid be added to enriched grain products - so you can boost your intake by looking for breakfast cereals, breads, pastas, and rice containing 100% of the recommended daily folic acid allowance. But for most women, eating fortified foods isn't enough. To reach the recommended daily level, you'll probably need a vitamin supplement.
During pregnancy, you require more of all of the essential nutrients than you did before you became pregnant. Although prenatal vitamins shouldn't replace a well-balanced diet, taking them can give your body - and, therefore, your baby - an added boost of vitamins and minerals. Some health care providers even recommend taking a folic acid supplement in addition to your regular prenatal vitamin. Talk to your doctor about your daily folic acid intake and ask whether he or she recommends a prescription supplement, an over-the-counter brand, or both.
Also talk to your doctor if you've already had a pregnancy that was affected by a neural tube defect. He or she may recommend that you increase your daily intake of folic acid (even before getting pregnant) to lower your risk of having another occurrence.
NUTRITION DURING PREGNANCY
One of the most important determinants of the baby's health and development, is the mother's diet. Regulation and attention to the diet should begin before pregnancy. It is essential that you be at an optimal weight - neither under nor over weight - before you become pregnant. You should also have no Vitamin or mineral deficiencies prior to pregnancy.
Once pregnant you need to eat a well balanced diet.
Have a lot of
cereals and legumes
Nuts, dried fruits
Spinach and other leafy vegetables
Milk and dairy products
fruits and fruit juices.
Use healthy cooking oils like sunflower oil.
Ask your doctor about iron, calcium, Vitamin B+D+ Zinc supplements.
If you are a vegetarian eat much more of the above. If you are a non-vegetarian include regular sources of egg, chicken or meat in your diet. Stay away from seafood - it could cause botulism.
If you are unable to take in milk try having milk in other forms like paneer, curd, custard, shrikhand, fruit yoghurt.
Try to incorporate Soya into your regular diet. Soya is a rich source of iron and also has a high protein value. Soya is available in a lot of forms - soya milk, nutri-nuggets, tofu, soya rawa, soya flour, etc. These are easily available at health stores. Otherwise the simplest way incorporate soya into your diet is to grind nutri-nuggets into a powder and mix it into the wheat flour so whenever you eat chappatis or paranthas you are automatically taking in soya.
Eat sprouted dal raw. On cooking they tend to lose some of their nutritive value. You can have them in salads or can add them to raita (beaten curd).
Concentrate on getting enough:
Nutrient
Source
Why?
Folic Acid
Green leafy vegetables citrus fruits and legumes
Important in the development of the baby's brain and spinal cord. Most needed in the 1st three months.
Calcium
Milk and milk products and if necessary supplement
Essential for development of the baby's bones. For preventing tooth decay and osteoporosis in you. Most needed in the last three months.
Iron
Green leafy vegetable, beans, red meat, cereals and fortified breakfast cereals. Also supplements.
Essential for both baby and mother for proper development of red blood cells.
Fiber
Whole wheat, beans, fruits, raw vegetables, dry fruits.
Prevents constipation, a very major problem during pregnancy.
Protein
Pulses, beans, tops, chicken, fish, meat eggs
Essential for the growth of the baby.
Fluids
6 - 8 glasses of water, juice
Needed to feed the increased blood volume and for the amniotic fluid that protects the baby. Too little fluid can tax your kidneys.
Lack of fluids can induce early labour miscarriages, constipation and electrolyte imbalances.
Also readNUTRITION DURING PREGNANCY 2
Happy reading..........................
