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Mothering › Groups › October 2014 Due Date Club › Discussions › Don't forget about your folic acid!

Don't forget about your folic acid!

post #1 of 12
Thread Starter 

Just a friendly reminder that we all should be eating heaps of folic acid especially now as it's key to embryo development especially during the 5th and 10th week of pregnancy! :heartbeat

 

It's universally known fact that nothing beats getting all our vitamins and minerals directly from natural sources as compared to pills.

 

Sources of folic acid: 

 

Best sourcess (.055mg or more)
Item Portion
Lentils and romano beans 175 ml (3/4 cup)
Black beans 175 ml (3/4 cup)
Okra 125 ml (1/2 cup)
White beans 175 ml (3/4 cup)
Asparagus and spinach, cooked 125 ml (1/2 cup)
Salad greens such as romaine lettuce, 
mustard greens and endive
250 ml (1 cup)
Pinto beans, kidney beans and chickpeas 175 ml (3/4 cup)
Pasta made with enriched wheat flour 125 ml (1/2 cup)
Avocado 1/2 fruit
Sunflower seeds, shelled 60 ml (1/4 cup)
Bagel made with enriched wheat flour                                           1/2 bagel (45 g)
Brussel sprouts, beets and broccoli, cooked 125 ml (1/2 cup)
Bread made with enriched wheat flour 
or enriched corn meal

1 slice or 1/2 pita or 1/2 tortilla (35 g)

Spinach, raw 250 ml (1 cup)
Orange juice from concentrate 125 ml (1/2 cup)
Good sources or more)
Item Portion
Parsely 125 ml (1/2 cup)
Parsnips 125 ml (1/2 cup)
Peanuts, shelled                        60 ml (1/4 cup)
Eggs 2 large
Corn 125 ml (1/2 cup)
Seaweed 125 ml (1/2 cup)
Orange 1 medium
Green peas 125 ml (1/2 cup)
Sources
Item Portion
Raspberries, strawberries
and blackberries
125 ml (1/2 cup)
Enriched ready to eat cereal    30 g
Broccoli and cauliflower, raw 125 ml (1/2 cup)
Snow peas 125 ml (1/2 cup)
Pineapple juice 125 ml (1/2 cup)
Walnuts, almonds and 
hazelnuts, shelled
60 ml (1/4 cup)
Baby carrots 125 ml (1/2 cup)
Kiwi fruit 1 large
Clementine 1 fruit
 

 

Source of information (I actually copied and pasted the whole thing, haha): http://www.folicacid.ca/food-sources

 

PS: I haven't been eating all that well lately, so I'm taking a folic acid and iron supplement as well as trying to improve my diet ;)  

post #2 of 12

MTHFR mamas need to take methylfolate as they can't convert folic acid to folate. 

post #3 of 12

Glad I've been eating lots of beans lately! 

post #4 of 12
RoP - I was just going to say the same thing. I bought some methylfolate last week. I wish I liked green leafy things!
post #5 of 12
Hey, thanks for the reference list, Wilhelmina!
I bookmarked the link and made a mental note of what veggies and legumes I need to be grabbing at the store...

What is this I see others mentioning about methylfolate? ... huh.gif
post #6 of 12

It's for a gene mutation that effects methylation, not an expert, probably don't have that mutation but it's pretty prevalent. One of the biggest issues it that those with the MTHFR mutant cannot convert folic acid to folate so they have to take methylfolate.

post #7 of 12

Also, if you do have the MTHFR mutation (I think about 40% of the population has one copy?) - you don't necessarily have to take it as a supplement. If you get a lot from non-fortified foods, it's in the bioactive form. That's not the case for folic-acid fortified cereals and grain products, though. I'm heterozygous (one mutant copy of the gene, one normal), but had a tongue-tied baby, which can be linked to MTHFR issues, so I'm supplementing with methylfolate just for my own peace of mind.

post #8 of 12

great post, the flip side to that is also to take methylcobalamin (methyl form of B12) and ensure that this form is in your prenatal. 

 

i have been learning lots about this as i did a genetic panel on myself to find issues relating to my past miscarriages. I am not a C677T carrier (the main one that is tested) although i am heterozygous for A1298C which means an overall 20% loss of function for MTHFR. I do have a homo mutation in MTRR/methioine synthase which is also involved in the methylation pathway. I'm all stocked up on methyfolate and methylcobalamin for this one!

 

my twin sister had cervical cancer and also a down syndrome child and these issues can be linked to methylation defects.

post #9 of 12

I believe most of the listed foods are high in folate (I'm not sure if orange juice is fortified). Naturally occurring, its folate. Folic acid is man-made.

post #10 of 12

from what i understand, what is naturally occurring in vegetables, fruits, beans etc is methyl-THF and so great for us. the enriched products made from flour, and anything 'fortified" like cereals, vitamin wears etc have the folic acid form which is not healthy for people with methylation defects. (which is about 45% of us). it is a cheaper and also more stable form.

 

lots of leafy greens!!

post #11 of 12

also, the confusing thing is that 'folic acid' is a broad term that encompasses folic acid, folate, and folinic acid. so folate is the preferred form but labelling is not clear on most vitamins. most companies that spend the money to have the folate form will label that properly.

post #12 of 12
Here, here! So important, but as other posters have said, it's important that you're getting it in it's correct form.

My mom has a blood clotting disorder, as does my SIL (DH's sister), DH is tongue tied and our youngest had an upper lip and posterior tongue tie.
Based on that, plus the need for folate instead of folic acid in general, I'm taking Thorne prenatals.
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