Best Foods and Supplements to Prevent Folate Deficiency

Folate also known as vitamin B9 is essential for DNA synthesis, red blood cell production and cell growth. Folate deficiency may cause anaemia, tiredness and even birth defects during pregnancy. To have sufficient levels of folic acid, it is important to follow a balanced diet containing foods rich in folate and taking folate supplements. In this blog, we will explore the best folic acid sources and the best supplements to prevent folate deficiency during pregnancy.

Folate: Why it is important?

Folate is an essential nutrient during pregnancy. It helps to foster the healthy growth of your placenta and foetus. Folate is also involved in various body processes such as -

Promotes red blood cell production
Helps in DNA and RNA synthesis
Preventing birth defects during pregnancy
Improving heart health by maintaining a balance of homocysteine
Reduces risk of developing preeclampsia and gestational diabetes

Folate deficiency may cause weakness, irritation, shortness of breath and poor concentration among people.

Best foods rich in folate

Green leafy vegetables – Green leafy vegetables such as spinach, fenugreek, kale etc. are rich sources of folate.
Avocado- Avocados are a good source of vitamin K, healthy fats and folate. One avocado contains appr. 80 mcg of folate, making it a tasty and healthy option.
Brussels Sprouts- Brussels sprouts contain an abundance of nutrients and are a rich source of folate. They also contain a large amount of vitamin K, vitamin C, fibre and a host of antioxidants.
Grapefruits- It is a citrus fruit rich in folate. Half a medium grapefruit contains approx. 15mcg of folate, which makes it a nutritious option.
Sunflower seeds- Sunflower seeds are rich in folate, healthy fats and proteins. This food is rich in folate and can be included in salads, yoghurt or oatmeal for energy or eaten alone for a nutritional boost.
Eggs- Eggs are a perfect protein source with vital nutrients such as folate, choline and omega-3 fatty acids, ideal for breakfast, lunch or dinner dishes.

Folate Supplements: When to take them

Although a well-balanced diet should be sufficient in folate, certain folate tablets are also needed to fill the nutritional gaps that cannot be covered with food alone.

Indian Council of Medical Research (ICMR) recommends women start consuming folic acid tablets for pregnancy at least three months before conception to avoid neural tube defects in the growing foetus. The defects occur in the brain and spinal cord, and early pregnancy is very important for their prevention. The early use of folate supplements by pregnant women helps establish the required levels, setting a strong foundation for the early stages of foetal growth.

TRIMACARE: MOST FAVOURED FOLATE PREGNANCY SUPPLEMENT FOR PREGNANCY

Trimacare multivitamin tablet is the one-stop solution for pregnant women, providing 20+ essential nutrients for pregnancy.

Developed by doctors, pharmacologists, and nutritionists, it is available in three different packs for every trimester, addressing specific pregnancy requirements.

Trimacare prenatal vitamin contains l-methyl folate, an advanced and 7 times more bioavailable form of folic acid. Trimacare prenatal multivitamins are formed as per WHO and ICMR guidelines and endorsed by the leading gynaecologists in India.

Conclusion-

Having enough folate is essential for a healthy pregnancy. By eating foods rich in folate and taking folate supplements as required during pregnancy, you can prevent folate deficiency effectively.

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