The Benefits of Folic Acid Before and During Pregnancy

By Chris Ellis

    What you eat during pregnancy, as many know, has a significant impact on the little one who comes into the world nine months later. Some of the nutrients of the many that play crucial roles in his or her development are calcium, iron and folacin. (Folic is the form of this water-soluble B-vitamin in supplements whereas folacin and folate (collectively) are the forms found naturally in foods.)
    The focus for this article is folacin because not only is it a major building block in the formation of the fetus but is of supreme importance in the diet for any woman contemplating pregnancy.
    Rapid cell multiplication that occurs during pregnancy makes big demands for folacin since it is necessary for this to occur. Folic acid also is needed for the formation of heme, the iron containing protein found in hemoglobin, making another important reason to take in adequate amounts since new blood cells are bring formed during pregnancy. Folacin is associated with a healthy nervous system and a decreased risk for heart disease as well.
    Low levels of folacin prior to pregnancy and during its early stages has been associated with increased risk of neural tube defects such as spina bifida and other problems connected with pregnancy such as toxemia and premature birth. Hence the big push for folic acid fortification in foods in this country by the Food and Drug Administration several years ago to ensure adequate amounts of this nutrient in the diet.
    The recommended dose allowance for an adult is 400 micrograms and for pregnancy is 800 micrograms. Most foods are only fortified with 140 micrograms, but some companies have recently started to add more. Always take time to read labels carefully and keep in mind what amounts are added to foods when considering what you might consume for the remainder of the day.
    It is better to eat foods that contain good sources of folacin than rely on fortifed foods. In spite of the fortification of many foods folacin is still a commonly deficient nutrient in the United States and among Westerners. Unfortunately, even with taking in good dietary sources only 25-50 percent is biologically available so when large amounts are needed such as during pregnancy supplementation is often crucial to meet the 800 micrograms recommendation.
    Folacin is easily damaged when food is stored for several days and during the cooking process. It has been shown that 68 percent of the folacin in whole wheat is removed when the whole grain is processed into white flour. To help retain folacin serve fruits and vegetables raw; steam, boil or simmer vegetables in a minimal amount of water; and store vegetables in the refrigerator for short periods of time.
    Some of the best sources of folacin/folate are leafy greens, where the name originates from, as well as whole grains, dried beans and beef, lamb, pork and chicken liver. Note: If you choose to consume liver look at the source and what it was fed. The liver is the detoxifying organ of the body thus making it more concentrated in toxins or chemicals, which obviously are not good to take in for the new baby growing inside your body. The best sources for folacin are: cooked lentils, black eyed peas, chick peas, garbanzo beans, black beans, cooked spinach, asparagus, sunflower seeds, oranges, melons, broccoli, papaya, wheat germ and wheat bran.

CHICKPEA SPINACH PANINI
    1 ½ cups canned chickpeas, rinsed and drained or fresh cooked
    2 tsp. capers (optional)
    Water as needed to process
    Juice or 1 lemon
    1 – 2 Tbsp. olive oil
     3 cloves garlic, minced
    4 cups fresh spinach, washed, dried and stems removed
    Salt and pepper to taste
    Whole wheat rolls sliced in half or slices of whole wheat bread
    Grated Parmesan cheese

     Put chickpeas, capers, lemon juice and a little water in a food processor and process until smooth. Heat oil in a large skillet, add garlic, and sauté for 1 minute. Add washed, trimmed spinach and cook for another minute. Salt and Pepper as desired. Spread chick paste mixture on halves of rolls or bread. Top with any remaining spinach and parmesan cheese. Heat panini in the oven if you wish to melt the cheese on it. A tasty appetizer! Serves 3-4.

ASPARAGUS AND CARROT PASTA SALAD

Dressing:
    1-2 Tbsp. extra virgin olive oil
    2 -3 Tbsp. balsamic vinegar
    1-2 tsp. Dijon mustard
    Salt and fresh ground black pepper to taste
    1-2 cloves garlic, minced or 1-2 Tbsp. chopped garlic scapes

    Whisk all the ingredients together for the dressing and set aside.

Salad:
    ½ pound whole wheat pasta (shells, elbows or spirals)
    1 Tbsp. olive oil
    1/3 pound asparagus (8 spears approx), ends trimmed
    3 medium size carrots, julienne or sliced on an angle
    1-2 Tbsp.capers (optional)
    ¼ cup chopped fresh parsley (optional)
    1 cup cooked brown lentils or white beans (optional)

    Cook the pasta in boiling water with a little olive oil to prevent pasta from sticking together in the pot. Cook until slightly soft about 6 to 8 minutes depending on type of pasta. Drain and set aside in bowl. Steam the asparagus and carrots (carrots should be cut ahead of time as specified) until tender. Cut asparagus into 1 ½ inch pieces. Combine the vegetables, lentils or beans, parsley, capers and pasta. Pour the dressing over the salad and toss. Serves approximately 4.