Five nutrients every woman needs
2. Folate - healthy babies, healthy heart
Folate is essential during pregnancy to help
prevent neural tube defects such as spina
bifida. Because the spinal cord is formed
in the first 12 weeks, folate is critical during
the very early stages of pregnancy. It can be
weeks before you realise you are pregnant,
which is why all women of child-bearing
age are advised to take a supplement. New
research suggests a good intake of folate
may also help to protect against heart
disease and stroke, so it's worth making sure
your diet contains enough even if you're not
planning a baby.
How much do you need?
The RDA is 200 micrograms. Women of
childbearing age should take a folate
supplement of 400mcg a day in addition
to the 200mcg from their diet.
- 1 bowl bran flakes = 100mcg folate
- 1 portion spinach = 91mcg folate
- 150ml orange juice = 27mcg folate
- 1 boiled egg = 20mcg folate
- 1 slice wholemeal bread = 14mcg folate
- 1 portion (80g) steamed broccoli = 51mcg folate
- 1 orange = 47mcg folate
- 1 portion (80g) steamed asparagus = 138 mcg folate
- 2 Weetabix = 64mcg folate
- 50g liver pâté = 50mcg folate
Should you take a supplement?
It's virtually impossible to get 400mcg from your diet, so a supplement is essential.
Your binder
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