Your pregnancy: the importance of folic acid, a proper diet

FOLIC acid or folate is a water-soluble B vitamin which is naturally found in leafy green vegetables and enriched grains such as cereals. Doctors generally prescribe it as a supplement for pregnant mothers to reduce the risks of babies being born with serious neural tube defects such as spina bifida, the underdevelopment of the brain, cleft palate, heart abnormalities as well as encephalocele (when the brain tissue protrudes out to the skin from an opening in the skull).

Prenatal vitamins typically contain more folic acid and iron than do standard adult multivitamins. Folic acid helps prevent neural tube defects. These defects are serious abnormalities of the brain and spinal cord. Iron supports the baby’s growth and development. Iron also helps prevent anaemia, a condition in which blood lacks adequate healthy red blood cells.

In addition, some research suggests that prenatal vitamins decrease the risk of low birth weight.

Women of childbearing age who are sexually active are generally advised to get enough folic acid in their diet.

Note that an adequate nutrition in pregnancy is important since the growing foetus is directly supplied from nutrients that the mother consumes when these are digested and absorbed into the bloodstream. An adequate intake of important foods containing iron, vitamins and minerals is extremely important.

It is preferred if women who plan to become pregnant start taking folic acid supplements before conception and continue this throughout pregnancy. The critical time is in the first eight weeks of pregnancy. Ideally, all pregnant women should eat a diet rich in green leafy vegetables and should take 5mg folic acid daily in the first trimester of pregnancy (first 14 weeks).

Pregnant mothers should eat at least three main meals for the day. Ideally, it should be three main meals and two to three snacks. All meals should have foods from the three main food groups (protein, carbohydrates and fats).

There are some foods that should be avoided in pregnancy. You should avoid seafood high in mercury. Seafood is a great source of protein and omega-3 fatty acids. This helps to promote proper brain development. Bigger and older fish contain high levels of mercury which can damage the brain and nervous system of the baby. Swordfish, shark, king mackerel and tile fish should be avoided in pregnancy.

Pregnant women can safely eat up to 12 ounces (340 grams) of canned tuna per week and eight to 12 ounces of seafood per week. This amounts to about two average meals of shrimp, crab, canned light tuna, salmon, pollock, catfish, cod or tilapia.

Pregnant women should avoid raw, undercooked or contaminated seafood. Raw shellfish and raw fish should be avoided. This includes oysters and clams. Refrigerated, smoked seafood should be avoided. Seafood should be cooked properly. Undercooked meat, poultry and eggs should be avoided. All meats and poultry should be fully cooked before eating. Hot dogs, processed meats such as bologna, should be cooked until they are steaming hot or should be avoided completely. Refrigerated pâté and meat spreads should be avoided but canned and shelf-stable versions are safe.

Raw poultry that has been pre-stuffed should not be bought since this can cause bacterial overgrowth. Frozen poultry that has been pre-stuffed is safe when cooked from its frozen state. Egg should be cooked until firm since raw eggs can be contaminated with the harmful bacteria salmonella.

Avoid foods made with raw or partially cooked eggs such as eggnog and Caesar salad dressing. Unpasteurised foods should be avoided. Low-fat dairy products such as skim milk, mozzarella cheese and cottage cheese are excellent sources of protein and calcium. Unwashed fruits and vegetables should be avoided. Avoid large quantities of vitamin A. Too much vitamin A can cause birth defects.

Pregnant women aged 19 and older should get 2,565 international units of vitamin A daily. Beef liver and chicken liver have high vitamin A content. Excess caffeine should be avoided since this can cross the placenta and affect the baby’s heart rate. There may also be an increased risk of miscarriage.

Herbal teas should be avoided as there is not enough information on the effects of specific herbs on the developing baby. Alcohol should be avoided entirely. Mothers who drink alcohol have a higher risk of miscarriage and stillborn babies. Foetal alcohol syndrome may result from excess alcohol consumption in pregnancy. This causes facial deformities, heart problems, mental retardation and low birth weight.

The diet that you consume in pregnancy will go a long way in determining the long-term health of your child in later life and so it is important to eat healthy and be safe.