Folic Acid: A Pre-Pregnancy Must-have
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
39 Weeks Pregnant: Your Body’s Getting Ready for Childbirth!
You can relax when you reach 39 weeks of pregnancy because your baby is officially full-term and ready to enter the world!
6 mins to read
How to Create a Birth Plan Without Losing Your Peace of Mind
You planned every detail of your birth—but your baby had other plans. Here's how to create a realistic birth plan, plus advice from moms who've been there.
6 mins to read
The Best Time to Get a Congenital Anomaly Scan
This fetal ultrasound helps spot serious conditions in your baby's development early. Here's when to book it, what it checks for, and how much it costs.
5 mins to read
How Pregnant Women Can Take Extra Care
Nowadays, pregnant women are feeling anxiety about the safety of the baby in their belly. What are the standard and universal precautions for pregnant women and obstetrics care providers?
3 mins to read
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
8 Lifestyle Changes to Maximize a Safe Pregnancy
How early preparations can ease the pregnancy journey
5 mins to read
Birthing day essentials: what to bring/what not to bring
Between weeks 33 and 36 of the pregnancy, begin packing hospital bags for Mom, Dad, and your newborn
5 mins to read
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
What Are the Early Signs of Pregnancy at 3 Weeks?
You may not realize it yet, but your body is already changing at three weeks pregnant. Here's how to spot the signs apart from missed period.
6 mins to read
How to Claim Paternity Leave in the Philippines and Why It Matters
Dads, taking a leave helps moms get much-needed rest and gives you time to bond with your baby (and learn the art of swaddling)!
6 mins to read
When Should You Take A Pregnancy Test
Wondering when to take a pregnancy test after a missed period? Learn the types of tests, the best time for accurate results, plus early symptoms to watch for.
7 mins to read
Foods to Avoid When Pregnant: Safe Eating Tips for Moms-to-Be
Pregnancy cravings can be fun, but some items are better left off your plate! Learn which foods to avoid when pregnant, plus smart swaps for a healthy road to motherhood.
9 mins to read
How Expecting Moms Can File and Claim SSS Maternity Benefits
Get the financial support during your pregnancy! Learn how to file and claim your SSS maternity benefit with this step-by-step guide.
6 mins to read
How to Support Your Partner After Paternity Leave
Learn how fathers can still help moms with domestic tasks even after maxing out their parental leaves.
5 mins to read
Did you know?
Maternal nutrition during pregnancy can influence baby’s lifelong health
1 min to read
20 Weeks Pregnant: Symptoms, Baby's Progress, and Gender Predictions!
There's a lot of development going on for the life inside you this week! Read about the exciting milestones as your pregnancy hits the halfway mark.
6 mins to read
Getting ready at WEEK 31
As the big day approaches, your precious darling is starting to turn upside down, getting into the perfect position for birth. What a smart little baby!
3 mins to read
WEEK 26
A little ta-da moment for the final week of your second trimester - your baby will open her eyes for the first time around now! Read more about this week.
3 mins to read
WEEK 25
Two more weeks left of the second trimester. You are gearing up for the home stretch. Your baby's sense of touch is starting to blossom. Read more about how to help feed it.
3 mins to read
