Folic Acid is required by the body for the correct replication of DNA and the production and maintenance of new cells.  It is for this reason that it is important for a pregnant woman to consume sufficient quantities of folic acid both before and during a pregnancy (especially the early stages).  The growing foetus requires this substance, provided by the mother, to assist healthy cell replication.  Folic acid is also required for the production of red blood cells (thus preventing anaemia) as well as assisting in the rapid growth of the placenta.

What are the recommended daily intake levels?

In the USA, the Recommended Dietary Allowance (RDA) of folic acid are 400 μg on average per day for a normal adult, rising to 600 μg for pregnant women and 500 μg for a woman who breastfeeds her child. An upper limit of 1000 μg is also proposed to ensure that this vitamin does not mask a deficiency of vitamin B12 within the body.

What are the potential risks of a folic acid deficiency?

have shown that a deficiency in folic acid can lead to a poorly developed foetus, resulting in Neural Tube Defects (NTDs), heart defects or a cleft lip/palate.  See this article for further details of NTDs.

Which foods are a good source of Folic Acid?

Vitamin supplements that contain folic acid may be prescribed by a medical practitioner if a pregnancy is diagnosed.  Certain fortified breakfast cereals, breads, rice & pasta also have high levels of this substance.  Having said that, there are plenty of good sources of folates in a healthy balanced diet.  The following list shows some foods that are naturally rich in folic acid, with the better sources being from vegetables or pulses:

Fruits and juice: Grapefruit, Orange.

Vegetables: Globe artichoke, asparagus, broccoli, brussel-sprouts, endives, okra, parsnips, peas, spinach, Spring onions, leeks, Avocado, fresh parsley, cress, chicory leaves.

Pulses, cereals & nuts: Beans, chickpeas, black-eyed peas, red kidney beans, lentils, peanuts, soya flour, hazelnuts, corn flakes, wheat germ, yeast, yeast extract.

Animal products: Crab meat, cooked liver, fois gras, beef, pork, chicken, egg yolks.

ALSO IN THIS CHAPTER:  

1. Folic Acid - A detailed look at this B vitamin that is vital for a healthy pregnancy along with a detailed listing of food sources rich in this substance.

2a. Minerals and Trace Elements (Calcium & Magnesium) - A roundup of minerals and trace elements that play an important role in a pregnancy.

2b. Minerals and Trace Elements (Iron, Manganese & Zinc) - A roundup of minerals and trace elements that play an important role in a pregnancy.

3. Vitamins - A guide to how various vitamins are used during a pregnancy with a guide to which foods are good sources of these vitamins.

4. Nutrients - An overview of proteins, carbohydrates and fats, explaining the role of each and which foods they can be found in.

5. Foods to avoid - What should be avoided when pregnant.  An explanation of risky things to take into the body and share with baby during pregnancy.