Folate is an important nutrient for the developing baby. A synthetic form of folate used in prenatal vitamins and as food supplements is folic acid. Studies have shown folate can help prevent neural tube defects affecting the brain and spinal cord.
The most important time period for baby to reap the benefits of folate in the diet is when the neural tube is forming in the early weeks of pregnancy. In many cases, this is happening before a woman even knows she is pregnant or just after she discovers the pregnancy.
For this reason, increasing the intake of folate in the diet is recommended for all women of child bearing age. Women who are actively trying to conceive are often advised to begin taking prenatal vitamins or another vitamin supplement containing folic acid.
Nutritional recommendations from the Food and Drug Administration include 800 micrograms of folate each day for pregnant women. While prenatal vitamins do contain folic acid, the best sources of folate are dietary sources. Vitamins should only be a supplement to a healthy diet.
Folate occurs naturally in healthy foods, including dark green leafy vegetables. Stock up on spinach, broccoli and turnip greens. Other food sources of folate include asparagus, avocado, strawberries, oranges, dried beans, peas, peanuts and kidney beans and other legumes. Nutritionists often advise getting folate from as many sources as possible to ensure a balanced diet.
The Food and Drug Administration has responded by setting guidelines for the addition of folate in certain food products. According to FDA regulation, foods made with enriched grains should include folate. This includes pasta, breads and cereals. In addition, some orange juices and frozen breakfast foods are fortified with folic acid.
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