Folic acid, also known as folacin or folate when it’s in its natural form is one of the B vitamins which is recommended to be taken by women before and during the first 12 weeks of pregnancy. Below is a list of foods that contain folic acid or folate:

Fruits
- Kiwi
- Papaya
- Oranges

Vegetables
- Asparagus
- Broccoli
- Brussel Sprouts
- Cabbage
- Parsnips
- Spinach
- Lettuce,
- Peas
- Cauliflower

Also, you may find that some manufacturers fortify certain foods with folic acid. Simply read the food label to find out. Examples include bread and breakfast cereals such as corn flakes.

Another important thing to remember about folic acid is that cooking vegetables can easily destroy it so you have to be careful to avoid overcooking or putting too much water in the vegetables when cooking.

Most government health authorities including those in the USA and the UK recommend that women of childbearing age who want to start having children take a small amount of folic acid to protect their unborn children from certain birth defects such as spina bifida. Spina bifida is an infant defect or condition caused by the neural tube failing to develop properly. Taking small amounts folic acid supplements ensures that the developing infant or fetus will get a regular amount of folic acid.

Some of the risks which put some women at risk of having a baby with spinal problems include?

-  Having previously given birth to a baby with spinal problems (neural tube defects)
-  If you are currently taking medicines for epilepsy
-  If your partner or their first-degree relative such as their brother, sister, mother, father has a spinal cord problem
-  If you have coeliac disease - a medical condition that prevents your body from absorbing nutrients such as folic acid
-  If you have any of the inherited blood disorders sickle cell anaemia or thalassaemia

Remember a well-balanced diet is important before and during pregnancy. You also need to make sure that you are not either overweight or underweight and you are as close to your ideal weight as possible. If you need to lose weight there are some very good fat loss programs that you can try. Click here for details.

Always consult your doctor or health advisor for health related concerns.