Along with all of those things, is your diet. The food you put in your body isn’t just to feed you anymore, it’s now serving as nutrients for the bundle of joy growing inside your womb.

As the baby grows, expectant mothers not only need to increase food intake, you need to make sure your diet includes complex carbs, healthy fats, and protein to keep you and the baby strong.

More specifically, there are a few nutrients you’ll want to ensure are part of your diet.

Folic Acid

First is folic acid (or folate), a B vitamin that plays a vital role in healthy growth and development, especially during the first trimester.

Taking folic acid before and during the first trimester can reduce the risk of neural tube defects (NTDs) by as much as 70%. That includes Spina Bifida, Anencephaly, cleft lip and palate, and congenital heart disease. Women are advised to take 400 mcg of folic acid every day beginning one month before conception and through the first 12 weeks of pregnancy for the best results.

Folic acid supplements are inexpensive and available over the counter. That said, there are more natural ways to intake folic acid, or it’s natural form folate.

One way is through “fortified” or “enriched” grain products, including bread, breakfast cereals, cornmeal, flour, pasta, and products made from a kind of flour called corn masa, like tortillas, tortilla chips, taco shells, tamales, and pupusas.

You also can get folate from some fruits and vegetables, including leafy green vegetables, like spinach and broccoli, lentils and beans, citrus fruits, and orange juice.

DHA

DHA stands for docosahexaenoic acid. It’s a kind of omega-3 fatty acid that is incorporated into nearly every nerve cell in the body and helps with growth and development, specifically of the baby’s nervous system.

During pregnancy, you need 200 milligrams of DHA each day. You can get DHA through some prenatal vitamins and DHA supplements. It can also be found in a number of foods, including fish that are low in mercury, like herring, salmon, trout, anchovies, and halibut, as well as orange juice, milk, and eggs that have DHA added to them (check the label).

Iron

Did you know that you need twice as much iron when you’re pregnant? Your body uses iron to make more blood so it can carry oxygen to your baby. Your baby needs it to produce its own blood.

Most prenatal vitamins contain the 27 milligrams of iron you need during pregnancy. However, there are some foods that are a good source of iron, including lean meat, poultry, seafood, leafy green vegetables, beans, nuts, raisins and other dried fruits, and cereal, bread, and pasta that have iron added to them (check the label).

Calcium

Calcium is a nutrient we always need to help support strong bones, teeth, and muscles. It provides the same benefits for your growing baby.

During pregnancy, you need 1,000 milligrams of calcium each day. That can come from your prenatal vitamins as well as eating foods rich in calcium, like milk and dairy products, broccoli, kale, and some orange juice that has calcium added to it (check the label).

Vitamin D

Vitamin D helps your body absorb the calcium it needs, along with supporting healthy nerves, muscles, and immune system function. Your baby needs vitamin D to help their bones and teeth grow.

You can get the advised 600 IU (international units) of vitamin D each day through prenatal vitamins as well as foods, including fatty fish like salmon, and milk and cereal that has vitamin D added to it (check the label).

The post Five Nutrients Vital to a Healthy Pregnancy appeared first on Arkansas Folic Acid Coalition.

Several studies have linked lower levels of folic acid to higher rates of depression. The body uses vitamin B-9 in a number of ways, including to create serotonin, a feel-good chemical that helps you feel calm and relaxed.

For those taking anti-depressants, studies have found that folic acid can help the body better absorb the drugs. (https://www.ncbi.nlm.nih.gov/pubmed/15671130)

Making folic acid part of your daily routine is as easy as including some foods rich in folic acid into your diet. That includes dark leafy greens, beans, whole grains, oranges, sunflower seeds and lentils. Also, look for breads and cereals enriched with folic acid.

Of course, for those suffering from SAD, before doing anything else it’s important to visit with your physician.

The post Battle the Winter Blues with Folic Acid appeared first on Arkansas Folic Acid Coalition.

Approximately 1,300 babies will be diagnosed with a birth defect this year in Arkansas. This is close to the national average, but the death rate from birth defects in Arkansas is above average.

Each year, more than 100 babies will die because of birth defects in Arkansas. According to data from the March of Dimes, between 2010-2013, the infant mortality rate due to neural tube defects (NTDs) was 11.2 per 10,000 births. This rate is 2.3 higher than the national average during the same time span.

There are many causes of birth defects, and unfortunately, the cause is hard to determine most of the time. Fortunately, there are things you can do to lower the risk of some birth defects.

The risk of neural tube defects like spina bifida, anencephaly, cleft lip and cleft palate, and congenital heart disease can be lowered by taking folic acid before and during pregnancy.

The CDC recommends for women trying to get pregnant to take 400mcg of folic acid per day for the purpose of reducing NTDs. You should begin taking the supplement at least one month before getting pregnant to gain the full effect of the B-9 vitamin. Due to the fact that 70% of all pregnancies in the U.S. each year are unplanned, we suggest all women of childbearing age begin taking folic acid now.

Do your part to help reduce the rate of birth defects in Arkansas by adding folic acid to your daily regimen. For more tips on lowering the risk of birth defects, visit the CDC’s website.

The post Folic Acid Awareness in Arkansas appeared first on Arkansas Folic Acid Coalition.

If you have the right amount of folic acid in your body before you get pregnant, the risk of your baby developing neural tube defects reduces by 70%. Neural tube defects are problems with the spinal cord, brain and cause spina bifida. A few issues caused by spina bifida are the following…

• Problems with movement
• Bowel and bladder problems
• Difficulty learning

Taking folic acid before you are pregnant keeps the body healthy while ensuring your future baby has folate to grow. Most women are advised to take a 400 mcg supplement of folic acid every day. Folic acid is also found in many prenatal vitamins as well as fruits and vegetables.

We offer a variety of information and tips on our website, including in our Tips section. We also have additional resources available on our helpful links page.

Of course, if you have any questions about folic acid, neural tube defects, or anything else pregnancy related, please feel free to contact us!

The post When Should You Start Taking Folic Acid? appeared first on Arkansas Folic Acid Coalition.

Certain medications can also cause folic acid deficiency, such as phenytoin (Dilantin), trimethoprim-sulfamethoxazole, methotrexate and sulfasalazine. Excessive alcohol intake also interferes with the body’s natural ability to absorb folic acid.

Folate is especially important for women of childbearing age. Folate deficiency in pregnant women can lead to life altering birth defects. To prevent folic acid deficiency, it is important to eat foods high in folate, such as leafy green vegetables, citrus fruits and whole grains.

Folic acid deficiency symptoms can include:

• Fatigue
• Shortness of Breath
• Headaches
• Mouth sores
• Weight Loss/Not Feeling Hungry
• Ringing in Ears

Check with your doctor if you are experiencing any of these symptoms. Although most people get enough folate from a healthy diet, it is recommended for women of childbearing age to take at least 400 mcg of folic acid a day.

If you have questions about folic acid, make sure to discuss them with your physician. Don’t forget to check out our website for more information on the benefits of folic acid.

The post 6 Signs of Folic Acid Deficiency appeared first on Arkansas Folic Acid Coalition.

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Adding folic acid to your daily routine is as easy as taking the recommended 400 to 800 mcgs a day. You can also add natural foods to your diet to ensure you’re getting enough folate.

Broccoli

Broccoli is high in folate, along with other essential nutrients such as manganese and vitamins C,K, and A. When cooked, broccoli contains even more folate, providing 21% of the recommended daily intake of folate for every half-cup.

Seeds

While seeds are a great source of protein, they also contain folate. Incorporating seeds into your diet may help you meet your daily folate requirements. One ounce of seeds such as walnuts or flax seeds contains around 6-7% of the recommended daily intake.

Citrus Fruits 

Citrus fruits such as oranges, lemons, limes, and grapefruit are rich in folate. On top of being a great source for Vitamin C, just one large orange or citrus fruit contains 55 mcg of folate, or about 14% of the recommended daily intake.

Avocados

Avocados are high in heart-healthy fats and folate. They are also rich in potassium and vitamins K,C, and B6. One-half of an avocado contains about 21% of the daily recommended intake for folate.

Bananas 

Bananas contain a decent amount of folate. One banana contains around 6% of the daily recommended intake for folate. They are especially high in potassium, vitamin B6, and manganese, making them the perfect powerhouse snack!

If you have questions about folic acid, make sure to discuss them with your physician. Don’t forget to check out our website for more information on the benefits of folic acid.

The post Natural Food Sources of Folic Acid appeared first on Arkansas Folic Acid Coalition.

If you are experiencing any of the following symptoms, it is a good idea to be checked for anemia…

• Lack of energy
• Decreased appetite
• Irritability
• Pale Skin
• Diarrhea

Getting enough folate and iron in your diet may help prevent anemia. Folic acid and iron can not just prevent anemia, but also cure it. While iron is needed to form red blood cells, folate helps vitamin B12 in formatting red blood cells.

If left unchecked, anemia can become a problem that leads to many different health issues in pregnant women. It’s important for women who are or could become pregnant to take folic acid daily in order to prevent neural tube defects.

A study from John Hopkins Medicine shows that most folate deficiency anemia is caused by a lack of folic acid in the diet. Treatment includes a well-balanced diet of foods containing folic acid and taking daily supplements of 400 mcg.

Consult with your doctor or OBGYN before starting a daily regimen of Folic Acid.

SOURCE:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/folate-deficiency-anemia

The post Folic Acid to Treat & Prevent Anemia appeared first on Arkansas Folic Acid Coalition.

In Arkansas, roughly four out of every 10,000 children born have the debilitating birth defect, according to data from a 2010 survey. The same study estimates that, based on that data and national averages, there are more than 1,100 people in Arkansas who live with Spina Bifida.

Taking 400 mcg of folic acid a day reduces the risk of neural tube defects – like Spina Bifida — by as much as 70%.

The estimated care of those with Spina Bifida in Arkansas ranges from $728,220,000 to $1,145,000,000 a year.

Compare that to the fact that one folic acid supplement costs less than $0.01 and not only is the B9 vitamin life-saving, it’s cost-saving as well.

For those who would like to learn more about Spina Bifida, visit the website for Arkansas Childrens’ Spina Bifida Clinic.

The post The Case for Folic Acid in Arkansas: Spina Bifida appeared first on Arkansas Folic Acid Coalition.

However, if you don’t start thinking about taking folic acid until after you’ve discovered you’re pregnant, could be too late.

Neural tube defects — like anencephaly and spina bifida – typically form within the first three to four weeks of pregnancy, which is more of than not, before a woman discovers she is pregnant. According to the American Pregnancy Association, most people actually discover they are pregnant between the fourth and seventh weeks of pregnancy.

This data is taking into account the number of unplanned pregnancies that occur each year.

Women are recommended to take 400 mcg of folic acid daily. For the full benefits during pregnancy, it’s advised that women be taking folic acid as early as 3-months before conception.

There are other reasons to make folic acid part of your daily regimen even for those not planning on getting pregnant, including for your hair, skin, and nails.

Consult with your doctor or OBGYN before starting a daily regimen of folic acid.

The post Why you should start taking Folic Acid now appeared first on Arkansas Folic Acid Coalition.