Folic Acid: A Pre-Pregnancy Must-have

Folic Acid: A Pre-Pregnancy Must-have

Folic Acid: A Pre-Pregnancy Must-have

Pregnancy
Article
Nov 29, 2016
2 mins

Even when you’re just planning to get pregnant, there is one nutrient that is a big must for you to take or include in your daily diet --- folic acid, also known as Vitamin B9 or folate.

Did you know that folic acid already plays a critical role in your body during the first trimester of pregnancy? Folate helps form your baby’s nervous system, ensuring that it functions properly. It is also key in the development of cells and the production of red blood cells.

It is highly recommended that you start increasing your consumption of folic acid before pregnancy. Your folic acid requirements increase from the time your baby is conceived, as your uterus, blood and maternal tissue expand. The need for folate will remain high throughout your entire pregnancy as the fetus grows.

This is why all women of childbearing age, especially those wishing to have a baby, are advised to monitor their folic acid intake so that they will have sufficient reserves of this all-important nutrient once they become pregnant.

What to eat when pregnant

The recommended folic acid amounts to 400 micrograms (mcg) per day for a pregnant woman. Here is a list to help meet your daily requirement of folic acid for pregnancy:

Vegetables:

  • 1 cup Lettuce = 40 mcg
  • 1 cup Spinach = 100 mcg
  • ½ cup Mustard greens (dahon ng mustasa) = 90 mcg
  • ½ cup Okra = 135 mcg
  • 1 big Corncob = 55 mcg
  • ½ cup cooked Kidney beans = 115 mcg
  • ½ cup Peanuts = 105.9 mcg

Fruit:

  • 1 cup fresh Orange juice = 80 mcg
  • 1 Avocado = 162.8 mcg
  • 1 medium Banana = 23.6 mcg

Helpful tips on how to load up on folate without even trying

  • Get your daily dose of folic acid by eating some organ meats (papaitan, lengua), a plate of green vegetables, some green salad and two or three pieces of fruit, especially citrus fruit.
  • Include a large plate of legumes (munggo, red beans) and/or cereals in your menu several times a week, along with eggs and cheese.
  • During a pre-conception check-up with your doctor, ask about a folic acid supplement that you can take weeks before you get pregnant and even for some weeks after during the first trimester of pregnancy.

From the NESTLÉ Global Archive co-written with RND REINA BORLAZA

Related articles

View details How to Exercise for an Easier Childbirth
Article
How to Exercise for an Easier Childbirth

How to Exercise for an Easier Childbirth

Expecting moms can do these exercises to prepare for labor and delivery. Here’s how to do them.

4 mins to read

View details Brain Food: What Should I Eat During Pregnancy?
Article
Brain Food: What Should I Eat During Pregnancy?

Brain Food: What Should I Eat During Pregnancy?

All nutrients are considered important for brain development in the growing child, but some appear to have a more pronounced effect on the developing brain.

4 mins to read

View details Food choices for a healthy pregnancy
Article
Food choices for a healthy pregnancy

Food choices for a healthy pregnancy

4 mins to read

View details Pregnancy signs: What’s normal, what’s not?
Article
regnancy signs: What’s normal, what’s not?

Pregnancy signs: What’s normal, what’s not?

Christia S. Padolina, M.D. lists symptoms that typically accompany pregnancy to help you know what to expect.

4 mins to read

View details Iron-Rich Foods For A Stronger Pregnancy
Article
Iron-Rich Foods For A Stronger Pregnancy

Iron-Rich Foods For A Stronger Pregnancy

From adolescence to adulthood and especially during pregnancy, the nutrient iron is every woman's best friend.

3 mins to read

View details How to Stay Healthy at WEEK 9
Article
How to Stay Healthy at WEEK 9

How to Stay Healthy at WEEK 9

You're 9 weeks pregnant, and your baby is now about an inch long - the size of an olive or duhat. Read on for an inside look at all the excitement that's unfolding within.

3 mins to read

View details Three ways to boost baby’s IQ while in the mom’s womb
Article
Three ways to boost baby’s IQ while in the mom’s womb

Three ways to boost baby’s IQ while in the mom’s womb

Learn three simple and easy steps from Christia S. Padolina, M.D. to boost your baby’s brain growth and development while he’s still in your tummy. 

4 mins to read

View details Good Night, Mommy: Sleeping Tips Para sa Buntis
Article
Good Night, Mommy: Sleeping Tips Para sa Buntis

Good Night, Mommy: Sleeping Tips Para sa Buntis

Madalas hindi nakakakuha nang sapat na tulog ang buntis pagkatapos ng first trimester. Sundan ang mga suggestions na ito na maaaring makatulog nang mahimbing habang nagbubuntis:

2 mins to read

View details How your baby develops
Article
How your baby develops

How your baby develops

Pregnancy is an exciting time, full of changes and anticipation.

2 mins to read

View details Pregnancy Wonders at WEEK 20
Article
Pregnancy Wonders at WEEK 20

Pregnancy Wonders at WEEK 20

There's a lot of development going on for the life inside you this week! Read to find out what these exciting milestones are.

3 mins to read

View details Pregnancy Concerns and Diet Solutions
Article
Pregnancy concerns and diet solutions

Pregnancy Concerns and Diet Solutions

While every pregnancy is different, soon-to-be moms often share the same concerns. We’ve listed the most common pregnancy issues below, plus tips on how to deal with them.

6 mins to read

View details An Inside Look at Week 37
Article
An Inside Look at Week 37

An Inside Look at Week 37

Whew, it's getting a bit crowded in there!

3 mins to read

View details Signs and Symptoms of Labor
Article
Signs and Symptoms of Labor

Signs and Symptoms of Labor

In just a few days, you’ll soon be meeting your baby, mommy!

3 mins to read

View details Getting Busy at WEEK 10
Article
Getting Busy at WEEK 10

Getting Busy at WEEK 10

You're now 10 weeks pregnant. Still another 29 weeks to go before you get to meet your little love. Learn more about what's going on this week.

3 mins to read

View details Safe Pampering During Pregnancy
Article
Safe Pampering During Pregnancy

Safe Pampering During Pregnancy

Carrying a human in her belly means a pregnant woman deserves every bit of happiness and pampering her partner can give her.

5 mins to read

View details 6 na Hadlang sa Mahimbing na Tulog ng Nagbubuntis
Article
6 na Hadlang sa Mahimbing na Tulog ng Nagbubuntis

6 na Hadlang sa Mahimbing na Tulog ng Nagbubuntis

Sa simula ng pregnancy, sapat o sobra ang nakukuha mong tulog dahil sa hormones.

2 mins to read

View details Say hello to your 3rd Trimester at WEEK 27
Article
Say hello to your 3rd Trimester at WEEK 27

Say hello to your 3rd Trimester at WEEK 27

Welcome to your third trimester! Just three months to go before you say hello to your little one. But before you do, there are still so many exciting developments to look forward to.

3 mins to read

View details How to Work Things Around at WEEK 21
Article
How to Work Things Around at WEEK 21

How to Work Things Around at WEEK 21

Your baby now weighs around 400 g and the taste buds are starting to find its rightful places! Read on to follow your baby's developmental milestones at week 21.

3 mins to read

View details How Eating Healthy Benefits Baby
Article
How Eating Healthy Benefits Baby

How Eating Healthy Benefits Baby

When an expecting mom eats the right food for pregnant women, this lessens the risk of her child developing illnesses that could carry on into adulthood.

5 mins to read

Register Now!

  Register Now!

Get full access to expert-backed nutrition support

Feeding guidance

Learn about various feeding options and what each means for you and your child.

review logo

Expert Tips And Advice

Access helpful tips and advice tailored to your little one's development.

Free Samples

Receive tons of free samples from brands you and your baby will love!

Super-Sized Savings

Get Extra savings in your inbox and mailbox as your child grows.