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Adequate
Folic Acid BEFORE Pregnancy Lowers Chances of Some Birth Defects
If
you plan to have children some day, here's important information
for the future mother-to-be: think folic acid now.
Folic
acid, which is a synthetic form of folate, is an important vitamin
and is found in a variety of foods and added to many vitamin and
mineral supplements. Folate is needed both before and in the first
weeks of pregnancy and can help reduce the risk of certain serious
and common birth defects, called neural tube defects, which affect
the brain and spinal cord.
The
tricky part is that neural tube defects can occur in an embryo before
a woman realizes she's pregnant. That's why it's important for
all women of childbearing age (15 to 45) to include adequate folic
acid in their diets. If a woman becomes pregnant, folic acid reduces
the chance of the baby having a birth defect of the brain or spinal
cord.
Nutrition
information on food and dietary supplement labels can help women
determine whether they are getting enough folate, which is 400 micrograms
(0.4 milligrams) a day before pregnancy and 800 micrograms a day
during pregnancy.
Many
women between 19 and 50 consume much less than 400 micrograms of
folate a day, according to the U.S. Department of Agriculture.
Several
studies have shown a correlation between a lack of folic acid intake
and heart and stroke problems. However, too much folic acid can
mask certain other problems such as vitamin B12 deficiency. The
U.S. Food and Drug Administration recommends no more than one milligram
of folic acid a day.
Folate
occurs naturally in a variety of foods, including liver; dark
green, leafy vegetables such as collards, turnip greens, Romaine
lettuce, broccoli and asparagus; citrus fruits and juices; whole-grain
products; wheat germ; dried beans and peas such as pinto, navy and
lima beans, chickpeas and black-eyed peas.
Folate
also can be obtained from dietary supplements, such as folic acid
tablets and multivitamins with folic acid, and from fortified breakfast
cereals.
Resources
on Folic Acid and Pregnancy...
MCH Library
National Center for Education in Maternal and Child Health
Georgetown University
Box 571272
Washington, DC 20057-1272 (202)784-9770
http://www.mchlibrary.info/
March
of Dimes Birth Defects Foundation
1275 Mamaroneck Avenue
White Plains, NY 10605
914-428-7100 888-663-4637
www.modimes.org/
See
also ...
The
USDA Food Guide Pyramid: Your guide to daily food choices
TIPS
For a Healthy Diet
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