FOLATE PAMPHLET

A simple vitamin called Folate (also called Folic Acid) taken before pregnancy as well as in early pregnancy can help prevent spina bifida and other Neural Tube defects in your baby.

What is Spina Bifida?

Spina bifida and anencephaly are problems with the development of the spine or brain. Together they are called neural tube defects and they occur very early in pregnancy, often before a woman knows she is pregnant. Many babies with neural tube defects die and other have problems with walking and with bowel and bladder control.

About 1 in every 500 pregnancies is affected by a neural tube defect.

Can Neural Tube Defects Be Prevented ?

Recent research has shown that 7 out of 10 cases of neural tube defects can be prevented by increasing your intake of folate or folic acid for a least one month before and continuing for the first three months of pregnancy.

What Is Folate or Folic Acid ?

Folate is a B group vitamin found in leafy green vegetables, wholegrain breads, cereals and legumes (peas, dried beans and lentils). It is also available in tablet form as folic acid.

Who Needs Folate ?

All women - especially women planning a pregnancy. As many pregnancies are unplanned, all women should make sure that they have a folate rich diet or take a folic acid tablet each day.

Folate Must Be Taken Early

Remember, folate will only help in preventing spina bifida or other neural tube defects in your baby if it is taken at least one month before pregnancy and continuing for the first three months of pregnancy.

A folate rich diet based on a wide variety of vegetables, fruit, legumes, wholegrain breads and cereals is a healthy way of eating for everyone. This way of eating can help prevent heart disease, some cancers, diabetes and other diseases.

How Much Folate Do You Need ?

For most women as a rule, it is necessary to have about 0.4mg to 0.5mg (milligrams) of folate each day.

How Do You Get Enough Folate ?

  • By eating a folate rich diet

    and

  • by taking a low dose folic acid tablet (0.5mg) available from chemists, health food stores and supermarkets. You do not need a prescription and they are not expensive.

BE CAREFUL...

Do not take multi-vitamin and mineral tablets in high doses to get the right amount. YOU CAN EAT BETWEEN 0.4MG AND 0.5MG OF FOLATE EVERY DAY.

BREAKFAST
 1 cup milk (low/reduced fat) served on cereal
with 1 tablespoon or wheatgerm or wheat bran
2 slices of wholemeal toast with Vegemite or Marmite
1 glass 100% orange juice
SNACK
 1 banana
LUNCH
 1 wholemeal baked bean or salad roll, 1 glass 100% orange juice
SNACK
 3 wholemeal biscuits or crispbread topped with tomato and 40g of low-fat cheese

DINNER

 2 slices lean beef or chicken
½ cup spinach or broccoli
½ cup cauliflower
½ cup carrots
1 baked potato in jacket
1 slice wholemeal bread
½ cup fruit salad with 200g tub of low-fat yoghurt

Folate in fruit and vegetables is easily destroyed by cooking and prolonged storage. It is wise to eat fruit and vegetable that are fresh, raw or lightly cooked.

 

Which Foods are Rich in Folate ?

EXCELLENT FOOD CHOICES

50-80 MICROGRAMS PER SERVE

 asparagus ,3 spears
Bovril/Bonox, 1 teaspoon
brussel sprouts, steamed 3 sprouts
dried beans/chick peas, boiled ½ cup
endive, lettuce, ½ cup
spinach, steamed ½ cup
Vegemite/Marmite, 1 teaspoon

VERY GOOD FOOD CHOICES

25-50 MICROGRAMS PER SERVE

 broccoli/cauliflower, steamed ½ cup
green beans, steamed ½ cup
cabbage, raw ½ cup
leeks, boiled ½ cup
oranges/orange, juice 1 fruit
porridge ½ cup
peas, boiled ½ cup
parsnips, boiled ½ cup
potato 100 g
wheatgerm, wheat bran, 2 tablespoons
wholegrain bread, 2 slices

GOOD FOOD CHOICES

10-25 MICROGRAMS PER SERVE

 bananas, 1 medium fruit
beetroot, 2 slices
cabbage, boiled ½ cup
nuts, almonds, cashews, hazelnuts, peanuts 30g
strawberries, 10
tomato, ½ fruit
salmon, tinned 100g

Aim to eat 2 serves of these fruit, 5 serves of these vegetables and 7 serves of bread or cereals every day.

Addition of folate to certain foods has been permitted since June 1995. This is expected to be gradually introduced over the next few years. Check labels to identify new food sources folate.

0.5 milligrams (mg) = 500 micrograms (mcg) = one low dose folic acid tablet.

 

To Help Prevent Your Baby From Having Spina Bifida :

BEFORE PREGNANCY AS WELL AS IN EARLY PREGNANCY...

  • eat foods that give your plenty of folate
  • take a 0.5mg folic acid table every day for at least one month before and continue for the first three months of pregnancy

If you have had a baby with a neural tube defect or anyone in your family has had a neural tube defect, 0.5mg of folic acid will not be enough to reduce the risk to you. You should see your doctor for further advice and genetic counselling before pregnancy.

For More Information take this pamphlet and talk to:

  • your doctor
  • a women's health or family planning adviser
  • a chemist
  • a dietitian/nutritionist
  • a genetic counsellor