- The festive period is the most popular time for couples to conceive according to the Office for National Statistics[1]
- As the seasonal baby boom begins, nine out of ten women will have marginal or low levels of folate – a vital nutrient which protects the foetus[2]
- According to the NHS, expectant mothers can need up to 10 times more folate during pregnancy than the average adult to help their baby develop normally[3]
- Dietitian, Dr Frankie Phillips, shares three simple but effective dietary tips for expectant mothers to boost their folate levels
Research by the University of Southampton has highlighted a concerning trend: nine out of ten women will have marginal or low levels of folate and other vital nutrients around the time of conception.2
Folate, also known as vitamin B9, can be found in a range of food and drinks and is essential during pregnancy to prevent neural tube defects, like spina bifida. The average adult needs 200 micrograms of folate a day, but pregnant women need at least double this dose due to the demands of pregnancy. According to the NHS, some expectant mothers can even require up to 10 times the average adult recommendation.3
This common deficiency can extend into late pregnancy, potentially impacting the health of both mother and child. According to healthcare professionals, symptoms of a folate deficiency can include fatigue, pins and needles, mouth ulcers, and a sore red tongue.2
A developing baby needs folate to make healthy new cells, and to make genetic materials (DNA and RNA). Deficiency in the early stages of pregnancy can harm the neural tube which protects the spinal cord – affecting more than 1000 pregnancies a year in the UK. More generally, the health benefits of folate include encouraging the production of red blood cells in bone marrow, which is vital during periods of growth and development such as pregnancy, infancy and adolescence.
As the winter months herald the season of festive celebrations, they also mark the beginning of the most popular time of year for conception, evidenced by September’s leading birth rates.1 Dr Frankie Phillips, a registered dietitian with over 20 years’ experience, highlights the importance of optimal nutrition during family planning and pregnancy.
Dr Frankie Phillips comments: “Folate is needed for many important processes in the body, including helping form healthy red blood cell and contributing to the reduction of tiredness and fatigue. A 150ml glass of 100% orange juice is a recognised source of folate and a convenient, affordable way to help achieve daily nutrient requirements.”
For women who think they may be suffering with low folate levels, Dr Phillips recommends a few simple but effective ways to incorporate more folate into your diet.
Three steps to incorporate folate-rich food and drinks into your diet:
- Drink a daily glass of 100% Orange Juice: Whether you buy a bottle from the shop or crank up the juicer at home, pure orange juice is a great source of folate and provides essential minerals like potassium, magnesium, and iron, according to a new Spanish study.[4] Just one glass of orange juice a day is a recognised source of folate.
- Include Leafy Greens: Incorporate folate-rich leafy greens such as spinach, kale, and broccoli into your diet to support foetal development and overall health. Try adding a handful of spinach to stews or curries and stir-frying broccoli stems with lean beef and soy sauce.
- Add Legumes to Meals: Include peas, lentils, chickpeas, and beans in your diet, as they are excellent sources of folate. For example, just one cup of cooked lentils contains 90% of the daily recommendation. Legumes are also rich in protein, fibre and antioxidants. [5]
Researchers, Dr Montana Camara and Dr Laura Dominguez, who recently published a study on the vitamin and mineral content of orange juice, noted: ” Folate is an essential mineral supporting foetal development by helping to release energy from the mother’s diet, and promoting normal development of the nervous system, especially during conception and pregnancy.”
Their study found that packaged fruit juices were a good source of folate, potassium and vitamin C.
References
[3] https://www.nhs.uk/medicines/folic-acid/common-questions-about-folic-acid/ ; https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/#:~:text=But%20when%20you’re%20pregnant,you’re%2012%20weeks%20pregnant
[4) Cámara, M., Domínguez, L., Medina, S.; Mena, P., García-Viguera,C. A Comparative Analysis of Folate and Mineral Contents in Freshly Squeezed and Commercial 100% Orange Juices Available in Europe.Nutrients 2024, 16, 3605. https://doi.org/10.3390/nu1621360
[5] https://fdc.nal.usda.gov/food-search?query=&type=Foundation