Folate/folic acid helps prevent major birth defects in a baby’s brain and spine. In fact, it can reduce the risk of certain birth defects by 50 to 70%!
Many women already are aware of those facts, but did you know that it’s important to have adequate folic acid intake even before you become pregnant? Getting enough folic acid before pregnancy and during early pregnancy provides the greatest risk reduction in those birth defects. Many women don’t start watching their folic acid intake or taking a prenatal vitamin until they realize they’re pregnant, but that time before they realize is actually an extremely important time for the start of development. For these reasons, all women of child-bearing age should meet the current recommendations for folic acid – 400 micrograms - whether or not they are currently pregnant.
Getting enough folic acid can also reduce levels of homocysteine in blood, a cardiovascular risk factor. This may be associated with better cardiovascular health.
All this being said, I do want to show the other side of the story – there is actually some controversial research out there about potentially detrimental effects of folic acid. A recent meta-analysis in Cancer Epidemiology looked at cancer risk in folic acid supplementation trials and found that supplementation was associated with a higher risk of cancer incidence. This evidence is mainly related to supplementation and fortification – it has not been shown with naturally occurring folate in foods. In fact, in another study the authors looked at esophageal cancer and folate. High intake of folate from fruits and vegetables was associated with a decreased risk of cancer, while high intake from supplements was thought to possibly raise cancer risk.
The Take Home Message:
Folate is a very important vitamin, especially for pregnant women. Talk to your doctor about the best way to meet your needs, whether that is through natural folate sources, fortified foods, or a multivitamin. There may be more benefit to taking a folic acid supplement in pregnancy than avoiding one because of controversial research. If you’re trying to meet your folate needs through natural food sources, here are some foods that can help you meet your recommendations:
Black eyed peas, ½ cup – 105 mcg
Spinach, ½ cup of cooked – 100 mcg
Asparagus, 4 spears – 85 mcg
Spinach, 1 cup raw – 60 mcg
Green peas, ½ cup cooked – 50 mcg
Broccoli, ½ cup cooked – 50 mcg
Avocado, ½ cup sliced – 45 mcg
Peanuts, 1 ounce – 40 mcg
Orange, 1 medium – 30 mcg