During a routine outpatient visit, Dr. Lee met a couple who desperately wanted to have a child. The couple firmly believes that their healthy eating habits, especially their daily high intake of fruits and vegetables, are enough to support their plans to conceive. However, when asked if folic acid supplementation is administered, their answer was skeptical. Dr. Lee patiently explained the importance of folic acid for pre-pregnancy and early pregnancy, emphasizing that even the healthiest diets do not provide enough folic acid to meet the needs of the pre-pregnancy and early pregnancy periods. This is not only for the health of the mother, but also for the healthy development of the child in the future.
Folic acid content in fruits and vegetables: Is nature's sources enough?
While most people know that fruits and vegetables are the cornerstone of a healthy diet, the nutritional value of these foods is worth exploring when it comes to specific nutritional needs. Especially during the special period of preparing for pregnancy, the demand for nutrients has greatly increased, and the demand for folic acid is particularly prominent. Folic acid, a B vitamin, is essential for the synthesis of DNA and RNA, which are essential for cell division and growth.
First, let's look at some common sources of folate. Green leafy vegetables, such as spinach, cauliflower, and olive, are considered good sources of folate. For example, one cup of raw spinach contains about 58 micrograms of folic acid. However, to reach the recommended daily intake of 400 micrograms of folic acid during pregnancy, nearly seven cups of raw spinach are required. In addition, folic acid is easily destroyed during cooking, which further increases the difficulty of obtaining adequate folic acid through the daily diet.
Fruits are also a source of folate, although they are generally lower in lower amounts than leafy greens. Citrus fruits, such as oranges and grapefruits, can also help increase folate intake. A medium-sized orange provides about 50 micrograms of folic acid. Despite the many health benefits of consuming these fruits and vegetables, it is clear that relying on them alone to meet the high need for folate during pregnancy preparation is not enough.
Considering the amount of folic acid that can actually be absorbed from these foods, and the fact that each person's folate needs may vary from person to person, it is clear that relying on a single food source is not enough to ensure that adequate folic acid is obtained. As a result, even those who adhere to a healthy diet may need additional supplementation at specific life stages.
Special Folic Acid Needs When Trying to Get Pregnant: Why Are You Not Eating Enough Routine?
It is not for nothing that the need for nutrition during pregnancy puts special emphasis on folic acid intake. Folic acid, a B vitamin, is essential for cell division and DNA synthesis. In the early stages of pregnancy, even in the weeks leading up to conception, folic acid plays a decisive role in the healthy development of the embryo's brain and spinal cord.
Why is folic acid so important for trying to conceive?
When folate levels are adequate, it helps prevent fetal neural tube defects (NTDs) — serious birth defects such as spina bifida (commonly known as "open back") and anencephaly. Studies have shown that if women consume the recommended amount of folic acid before conception and early in pregnancy, the incidence of neural tube defects can be reduced by about 70%.
Recommended intake of folic acid
Medical experts generally recommend that all women planning pregnancy should consume 400 mcg of folic acid daily through supplements and continue to consume it from the beginning of trying to conceive and into the first trimester. However, because many pregnancies are unplanned, daily folic acid supplementation is recommended for all women of childbearing age to ensure that essential folic acid is available at any time of conception.
The Necessity of Folic Acid Supplementation: Beyond Natural Intake
Although folic acid is found in many healthy foods such as leafy greens, legumes, and certain nuts, it is often difficult to meet the high demand for folic acid during pregnancy by relying on food sources alone.
Deficiency of folic acid in food
First, the bioavailability of folate in food is low, which means that the body cannot efficiently absorb and use all of the folate from food. Studies estimate that only about 50% of folic acid in food can be used by the body, while the bioavailability of the synthetic form (folic acid) in folic acid supplements is almost 100%.
Advantages of folic acid supplementation
Folic acid supplementation provides a stable and easily quantifiable source of folic acid, guaranteeing adequate intake of folic acid to meet specific health needs. In addition, the supplemental form of folic acid can enter the blood circulation more directly, quickly raising the level of folic acid in the blood, thus more effectively preventing defects in early embryonic development.
How to choose and use folic acid supplements
When choosing folic acid supplements, preference should be given to those that have been validated by drug regulatory agencies to ensure safety and efficacy. It is advisable to consult a healthcare professional before starting to take it to confirm the appropriate dosage and rule out any potential health risks.