Folate Isn’t the Only Player in Town
Photo: Amina Filkins
Pregnancy is an exciting time and should be celebrated, but stress and anxiety are very real and many people find themselves worrying about ways to ensure a healthy pregnancy. One of the earliest developments during pregnancy is the formation of the neural tube, which happens by day 28...do the math, some people do not even know they are pregnant at this point!! This is a crucial step in order to prevent spinal cord defects such as spina bifida. Don’t worry! Certain nutrients in foods you likely eat often can help you take an active role in the health of your baby.
Check out this list of nutrients and food sources that can help set you on the right track!
Folate
Folate is most commonly said to be high in leafy greens, such as spinach, collards and kale. If you don’t like leafy greens, you’re in luck! Other foods that are super high in folate include liver (yes liver, “nature's multivitamin”) asparagus, beets, lentils and beans, brussels sprouts, broccoli, nuts and seeds, avocado and papaya.
If you want to learn more about Folate and its benefits, check out our post “All About Folate”
Thiamin (Vitamin B1)
B1 is one of the nutrients needed to help brain formation! Include foods such as quinoa, brown rice, beans, lentils, peas, nuts/seeds, pork and fish!
Choline
Choline and betaine (a choline derivative) are also needed for neural tube formation and in brain formation throughout pregnancy and breastfeeding! Choline is naturally found in beef, organ meat such as liver, egg yolks, fish, poultry, nuts, shiitake mushrooms, potatoes and cruciferous vegetables (e.g. broccoli, kale and cauliflower).
Vitamin B12
Vitamin B12 helps produce myelin (the protective layer around nerves) which is essential for the function of the central nervous system (which is formed from the neural tube). Vitamin B12 is found in many of the same animal products as choline with the addition of tuna, clams, and yogurt. If you follow a vegan diet or avoid most animal products, there are fortified plant based foods out there, such as cereals, plant-based milk and fortified nutritional yeast powder.
Vitamin B6
Higher levels of vitamin B6 have been associated with a decreased risk of neural tube defects. Foods high in vitamin B6 include chickpeas, beef liver, tuna, salmon, chicken, potatoes and bananas.
Resources:
Chandler AL, Hobbs CA, Mosley BS, et al. Neural tube defects and maternal intake of micronutrients related to one-carbon metabolism or antioxidant activity. Birth defects research. Part A, Clinical and molecular teratology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518275/. Published August 29, 2012. Accessed May 28, 2021.
Office of Dietary Supplements - Choline. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. Published March 28, 2021. Accessed May 28, 2021.
Office of Dietary Supplements- Folate. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ Accessed June 1, 2021.
Office of Dietary Supplements - Thiamin. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/. Published March 26, 2021. Accessed May 28, 2021.
Office of Dietary Supplements - Vitamin B6. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Published March 26, 2021. Accessed June 8, 2021.
Office of Dietary Supplements - Vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Published April 6, 2021. Accessed May 28, 2021.
Petersen JM, Parker SE, Crider KS, Tinker SC, Mitchell AA, Werler MM. One-Carbon Cofactor Intake and Risk of Neural Tube Defects Among Women Who Meet Folic Acid Recommendations: A Multicenter Case-Control Study. American Journal of Epidemiology. 2019;188(6):1136-1143. doi:10.1093/aje/kwz040
Photo credits: Amina Filkins, Daria Shevtosa, Vanessa Loring, Mikhail Nilov, Polina Tankilevitch, Alleksana