6 Folate-rich Recipes to Prevent Birth Defects

By Dr Hemapriya, mylittlemoppet_

Folate is essential for healthy red blood cells as well as normal growth and development, making it a crucial nutrient during pregnancy.

There are many milestones in a woman’s life, and pregnancy is one of the most important ones. While the thought of carrying life around for 9 months is amazing in itself, what makes this time more exciting is the thought of finally meeting your little one!

Since you’re carrying and growing a very special person inside your body, it’s also up to you to nourish the baby adequately. The best way to do this is to avoid all kinds of harmful foods and to eat a balanced diet rich in all the macro nutrients and micro nutrients essential for healthy growth of the fetus. The most important nutrient during this stage is Folic acid or folate.

What is Folate?

Folate or Vitamin B9, is a water soluble vitamin. It’s synthetic form is referred to as folic acid. Folate is important to produce DNA and new healthy cells. Folate is essential for healthy red blood cells as well as normal growth and development, making it a crucial nutrient during pregnancy. Folate is one of the 13 essential vitamins and cannot be synthesized by the body, due to which it should be obtained from diet or supplements.

Every person requires a certain amount of folate every day, even without being pregnant. However, during pregnancy the demands of the body increase, which is why pregnant women need more folate. Not having enough folate in the body in the early stages of pregnancy can cause several birth defects.

Why Folate Deficiency Should be Avoided?

Folate deficiency can cause serious abnormalities in newborns, especially neural tube defects. The neural tube is what forms the baby’s brain and spine in the early days of pregnancy. If this tube doesn’t close properly, it causes neural tube defects, also known as NTDs.

• Spina Bifida – This is one of the most common neural tube defects, where the spinal column doesn’t close properly. This often causes nerve damage including paralysis.
• Anencephaly – In anencephaly, parts of the baby’s brain and skull don’t develop completely or correctly. Most babies with anencephaly are stillborn or die soon after birth.
• Chiari malformation – This is a condition where the brain tissue extends into the spinal canal.
• Congenital Heart Defects – The American Heart Association states that congenital heart defects occur due to poor or incomplete development of the heart. The baby’s chances of survival depend upon the severity of the heart condition.
• Cleft Lip and Cleft Palate – These defects occur when the mouth and the lip are not completely merged together. These are relatively minor defects that can be corrected through surgery.

Some studies show that having sufficient folate can also prevent premature births.

Folate Requirement in Pregnancy

• The Recommended Dietary Allowance (RDA) for folate for all adults is 400 mcg.
• Pregnant women require 600 mcg
• Lactating mothers need 500 mcg of folate.

Those who’ve already had a baby with NTD or those with other medical conditions like kidney disease or liver disease may require more folate.

The biggest requirement of folate is during the first weeks of pregnancy, when a woman may not even realize she’s pregnant. Ideally, all women of reproductive age should take folate since by the time a woman realizes she’s pregnant, the baby could have already had a neural tube defect.

Food Sources

You can get folate either from a supplement as folic acid, or from foods that are rich in folate. There are a variety of naturally folate-rich foods out there – dried beans, legumes, lentils, dark green leafy vegetables, broccoli, peanuts, sunflower seeds, wheat germ, seafood, eggs, oranges, papaya, mango, sweet corn and others.

6 Folate-rich Recipes

Kiwi Broccoli Banana Smoothie

Ingredients:

• 1 banana
• 2-3 florets of steamed broccoli
• 4-5 almonds
• 1 Kiwi, washed, peeled and sliced
• ¼ cup oats
• Water as required

Instructions:

Blend all the ingredients to get a lump free smoothie. Serve immediately.

Benefits:

The star ingredient here is broccoli, a cruciferous vegetable that is bursting with folate. One cup of raw broccoli contains 57 mcg of folate, while one cup of cooped broccoli containing a whopping 168 mcg of folate. Besides these, broccoli is also rich in manganese and Vitamins A, C and K along with beneficial plant compounds and loads of indolubler fiber.

Hearty Minestrone Soup

Ingredients:

• 1 cup of Whole Wheat Pasta (Uncooked)
• 1 medium sized Onion, finely chopped
• 4 cloves of garlic, finely minced
• 1 cup of finely chopped Celery (about 4 stalks)
• 1 cup of Carrots, cut into thin rounds (about 3 medium sized ones)
• 1 cups of sliced Green Beans (about 100 grams)
• 1 cup of cooked Red Kidney Beans (Rajma)
• 1 can of Stewed Tomatoes or 2 large tomatoes, blanched in boiling water, skinned and diced
• 4 cups of vegetable broth or water
• 1 teaspoon of dried Oregano
• 1 teaspoon of dried Basil
• 2 tablespoon f Olive Oil
• Salt and pepper to taste
• Grated Parmesan Cheese
• Fresh Coriander leaves or Italian Basil

Instructions:

1. If not using can of stewed tomatoes, blanch the tomatoes in boiling water for two to three minutes and then immediately plunge them in cold water. The skin will get wrinkly. Remove the skin and roughly dice them. Keep aside.
2. In a large stock pot, add the olive oil over medium high heat. Add the minced garlic and finely chopped onion and celery. Sauté till the onion and celery are soft and fragrant.
3. Next, add the carrot and green bean slices and sauté them for a couple of minutes.
4. Now add the cooked kidney beans (rajma), stewed tomatoes (or the blanched and diced tomatoes), dried oregano, dried basil, salt and pepper and mix well.
5. Add the vegetable broth or water and bring it to a boil.
6. Add the uncooked pasta and reduce the heat to medium. Cook uncovered, stirring frequently, till the pasta is cooked. About 7 to 8 minutes.
7. Taste it and add more salt if required. If most of the liquid is absorbed in cooking the pasta, add more water or broth to make the soup to the desired consistency.
8. Add fresh herbs like coriander leaves or Italian basil for a fresh burst of flavors. Serve hot with a sprinkle of grated parmesan cheese.

Benefits:

Combining whole wheat pasta with dried beans makes this a super recipe for pregnancy. Whole wheat contains wheat germ which is rich in folate, with 28 grams containing over 78 mcg of folate. It is also very rich in dietary fiber, essential for healthy digestion and smooth bowel movements.

Egg Salad

Ingredients:

• 2 boiled eggs
• 1 small potato, boiled (optional)
• 1 small red onion, finely chopped
• 1 tomato, finely chopped
• Small bunch of fresh Coriander
• Juice of 1 lemon
• ¼ teaspoon freshly crushed black pepper
• Salt to taste (optional)

Instructions:

1. In a bowl mix together boiled potato chunks, chopped onions, chopped tomatoes. Add boiled egg pieces and toss lightly.
2. Season the salad with salt (if using), freshly crushed black pepper powder and lemon juice.
3. Toss lightly. Garnish with finely chopped fresh coriander leaves and serve.

Benefits:

Eggs are little powerhouses of nutrition, especially when it comes to naturally occurring folate. One large egg contains 22 mcg of folate, along with loads of other nutrients like selenium, riboflavin and Vitamin B12. Eggs are also an excellent source of protein, another pregnancy nutrient.

No Bake Energy Balls

Ingredients:

• 1 cup roasted Oats
• ½ cup roasted chopped peanuts
• ¼ cup chopped almonds
• ¼ cup raisins
• ¼ cup homemade dates syrup
• ⅛ cup desiccated coconut
• 1 tablespoon unsweetened cocoa powder

Instructions:

1. Take all dry ingredients in a mixing bowl. Mix well.
2. Add dates syrup and blend well.
3. Refrigerate the mix for about an hour.
4. Pinch out portions from the mix and roll into round shape balls using palms.
5. Keep the energy balls in air tight container.

Benefits:

This recipe contains peanuts and almonds, both good sources of folate. Half a cup of peanuts provides a whopping 175 mcg of folate, while the same amount of almonds provides 31 mcg of folate. What’s more, nuts are packed with protein and fiber, along with various essential minerals and Vitamins the pregnant body needs.

Sprouted Moth Beans Frankie

Ingredients:

• 1 cup sprouted moth beans
• 1 onion finely chopped
• 1 tomato finely chopped
• 2-3 cloves of garlic
• 1 teaspoon oil
• ¼ teaspoon cumin seeds
• ¼ teaspoon turmeric powder
• ½ teaspoon garam masala (optional)
• Salt to taste
• Small bunch of fresh coriander , finely chopped

Instructions:

1. Rinse and soak the moth beans (matki) in enough water for 6-8 hours. Drain. Now tie the soaked beans in a kitchen towel and keep in a dark and warm place (preferably in a casserole or in a microwave oven) for around 6-8 hours. The moth beans will sprout.
2. Heat oil in a non stick pan . Add cumin seeds. Once the seeds crackle add the chopped garlic followed by finely chopped onion. Stir fry until the onions become soft.
3. Now add chopped tomatoes. Stir fry till they get mushy. Now add turmeric powder followed by garam masala.
4. Mix well. Toss in the sprouted moth beans. Stir fry for 1-2 minutes.
5. Season with salt and cook, covered, for another 5-7 minutes on a low flame. Once the beans are soft and can be mashed between fingers, turn off the flame.
6. Garnish with finely chopped fresh coriander . You can add ½ teaspoon of lemon juice if preferred. Wrap a few tablespoons of the beans in a chapathi or paratha, sprinkle some grated cheese on top and roll it while still hot.

Benefits:

Legumes which include dried beans and lentils are among the best food sources of folate. Just half a cup carries a humongous 180 mcg of folate, along with potassium, iron and magnesium. They’re also a great vegetarian source of protein and also contain a good amount of dietary fiber.

Spinach Phulka

Ingredients:

• 1 cup whole wheat flour
• 1 small bunch of Spinach leaves ( around 10-12 palak leaves )
• ½ teaspoon roasted cumin powder
• Few drops of oil while kneading the dough
• Salt to taste

Instructions:

1. Heat 2 cups of water in a sauce pan. When it begins to boil , add washed spinach leaves to it and cook for 1-2 minutes. Put off the flame. Allow the leaves to be in hot water for few seconds,
2. In another vessel fill 2 cups ice cold water or normal water with ice cubes in it . Dip the blanched spinach leaves into this cold water. This steps ensures the lush green color of spinach leaves is restored.
3. After a minute or so drain the spinach leaves and transfer to a grinder jar. Pulse to get a puree.
4. In another bowl take whole wheat flour. Add salt and roasted cumin powder to it. Mix. To this add the spinach puree and knead into a soft dough. You may add little water if required while kneading the dough.
5. Cover the dough and set it aside for 10 minutes .
6. Now knead the dough again and divide it into 5 equal parts.
7. Roll out each dough ball into a round shape using rolling pin.
8. Pan roaste the phulka until light brown colored spots appear on both sides. Alternatively you may cook one side on the skillet and then bake the other side of the phulka on open flame.
9. Make all the phulka in similar way.
10. Brush the phulkas with ghee and serve while warm.

Benefits:

One of the best ways to include folate in your diet is through dark leafy greens like spinach. Just half a cup of cooked greens contains 100 mcg of folate. Spinach is also loaded with phytochemicals like lutein and beta carotene, Vitamins A, K as well as a good amount of fiber.

Too much folate is not recommended, but it is almost impossible to get toxic levels of folate simply from eating folate-rich foods. Besides these tips, make sure to contact your doctor as soon as you realize you are pregnant. Avoid harmful foods as well as intoxicating substances like alcohol.

With a good diet right from the beginning, you can have a healthy pregnancy that ends with a normal, healthy baby!