Folic Acid Effecive In Preventing Congenital Heart Defects

“New research published in the British Medical Journal…shows that folic acid also decreases the incidence of congenital heart defects by more than 6%.” read more…

Taking Folic Acid Supplements Before Conception Linked To Reduced Risk Of Premature Birth

“Taking folic acid supplements for at least a year before conception is associated with reduction in the risk of premature birth, according to a study by Radek Bukowski…” read more…

Low Levels Of Vitamin B12 May Increase Risk For Neural Tube Defects

“Children born to women who have low blood levels of vitamin B12 shortly before and after conception may have an increased risk of a neural tube defect, according to an analysis by researchers at the National Institutes of Health, Trinity College Dublin, and the Health Research Board of Ireland.” read more…

Vitamin B-12 (Cobalamin) and Pregnancy

Function in Pregnancy: Normal cell formation. It is used for carbohydrate, fat and protein breakdown, properly shaped blood vessels, and maintaining a healthy nervous system. The myelin sheath that protects the nerves will not form properly without B-12. It helps iron function more effectively and, like B-9 (folate), is important in the production of DNA and RNA.

Symptoms of deficiency: A deficiency of B-12 is present in virtually all vegans, most vegetarians and many omnivores. There are often no pronounced symptoms at all, although some early symptoms can include fatigue, decreased concentration, irritability, loss of appetite, depression and sleep disturbances. Prolonged deficiency progresses to numbness or tingling in the extremities and loss of coordination.

Effects of deficiency on mother and baby: Prolonged deficiency will result in irreversible brain damage for both mother and baby. A partial deficiency can result in an increased risk of stillbirth, growth restriction in the fetus, and failure to thrive or severe developmental delays after the baby is born.

Sources (Each choice provides 100% of your daily B-12, choose one):

• 1 ounce shelled mollusks (~ 2 medium or 4 small), such as clams, oysters or mussels
• 2 ounces oily fish (~ 4 Tablespoons), such as sardines, herring or salmon
• 2 ounces fish eggs
• 2 ounces liver, any type
• 3 ounces crab meat
• 4 ounces of red meat, such as beef, lamb or pork
• 1/2 cup canned clam juice

The following each provide 10% of your daily B-12:

• 1/2 cup whole milk
• 2/3 cup whole milk yogurt
• 1 egg

Vitamin B-9 (Folate / Folic Acid) and Pregnancy

Function in Pregnancy: Red blood cell formation, metabolism of protein, and essential for the growth and division of all body cells. It is also used in the formation of DNA and RNA, solidifying its critical role in pregnancy and lactation.

Symptoms of deficiency: Gastrointestinal disorders, anemia, poor memory, restless leg syndrome, fatigue, loss of appetite, heartburn, headache, heart palpitations, feelings of paranoia, sleeplessness.

Effects of deficiency on mother and baby: Neural tube defects in baby, including cleft palate, spina bifida and brain damage. Can cause restricted growth before birth and failure to thrive after birth. Associated with toxemia, premature birth and hemorrhage.

Sources* (Each choice provides 50% of your daily folate, choose two a day):
• 2 Tablespoons brewer’s yeast
• 1 ounce duck or chicken liver
• 3 ounces beef liver
• 3/4 cup cooked asparagus
• 3/4 cup cooked sliced okra
• 1 cup cooked beans, any type
• 2 cups chopped lettuce (not iceberg)
• 1 extra-large avocado

The following provide 10% of your daily folate, combine with above sources:
• 3 ounces blue, camembert or brie cheese
• 3 Tablespoons sesame seeds
• 1/4 cup raw kelp (seaweed)
• 1/4 cup cooked chopped broccoli
• 1/3 cup shelled pumpkin seeds
• 1/2 cup cooked dark leafy greens
• 1/2 cup cooked cauliflower pieces
• 1/2 cup cooked brussel sprouts
• 1/2 cup fresh orange juice or peeled orange sections
• 1/2 cup frozen boysenberries
• 1/2 cup raw parsley
• 1/2 cup bean sprouts
• 1/2 cup cooked sliced beets
• 3/4 cup cooked Chinese cabbage
• 3/4 cup raw spinach
• 1 cup halved strawberries
• 1 cup blackberries
• 1 cup mashed bananas
• 1 large grapefruit, pulp and juice

*Folate in produce is greatly diminished by storage at room temperature or in the refrigerator. It is also lost in the cooking water. Eat fresh produce immediately or freeze; steam, sauté or bake instead of boil unless cooking water will be kept, as in soup. If a source of fresh produce is not available, frozen produce retains much of its folate. Avoid canned vegetables and those held in storage longer than a week.

Vitamin B-6 and Pregnancy

Function in Pregnancy: Maintaining mother’s hormonal and fluid balance and for baby’s developing nervous system. Improves the activity of the immune system and the body’s response to stress. B-6 is used in the formation of hemoglobin, which red blood cells use to carry oxygen to the tissues. It is used by both neurotransmitters in maintaining the functions of the nerves, heart and muscles, as well as by the body’s allergic response regulators. B-6 supports the body’s detoxification system. It is essential for the proper absorption of vitamin B-12.

Symptoms of deficiency: Morning sickness, nausea, vomiting, water retention (edema), high blood pressure, acne, ridged nails, dandruff, eczema, psoriasis, kidney stones, irritability, nervousness, insomnia, impaired immunity, generalized weakness.

Effects of deficiency on mother and baby: B-6 is one of the most common vitamin deficiencies. It is associated with an increased incidence of preeclampsia and gestational diabetes. Low B-6 also increases the odds of early miscarriage.

Sources (Each choice provides ~25% of your daily B-6, pick 4 a day):

• 2 Tbsp Brewer’s yeast
• 1 cup cooked amaranth
• 2 cups cooked brown rice, wild rice, barley or millet
• 2 cups cooked beans, any type
• 2 cups collard or turnip greens, bok choi, or kale, cooked and chopped
• 2 cups okra, cooked and chopped
• 2 cups cauliflower, cooked and chopped
• 2 cups broccoli, cooked and chopped
• 2 cups zucchini or other summer squash, cooked and chopped
• 6 Tablespoons sunflower seeds
• 1 cup walnuts, hazelnuts, pistachios or beechnuts
• 3 oz peanut butter
• 3 oz ground sesame seeds
• 3 oz salmon, tuna, trout or herring
• 2 oz liver, any type
• 3 oz meat: chicken, turkey, beef, pork or lamb
• 1 large banana
• 1 cup cooked mashed plantain
• 1 large red bell pepper
• 2 large green bell peppers
• 1/2 baked potato
• 1 cup strained tomato sauce
• 1 large avocado
• 2 cups tomatoes, chopped

Vitamin B-2 (Riboflavin) and Pregnancy

Function in Pregnancy: Processing fats and amino acids, activating vitamins B-6 and folate, and converting carbohydrates to energy. Helps to maintain the lining of the digestive tract and keep the skin, hair, eyes, mouth and liver healthy. It is an excellent antioxidant, protecting cells from environmental harm. It improves the effectiveness of iron, and helps cells to use oxygen.

Symptoms of deficiency: Bloodshot eyes, abnormal sensitivity to light, burning or inflammation of the eyes, mouth or tongue, cracks on lips or in corners of the mouth, split nails, digestive problems.

Effects of deficiency on mother and baby: Low-level deficiency will result in restricted growth of the fetus. Severe deficiency in late pregnancy can result in premature birth or stillbirth.

Sources (Each choice provides ~25% of your daily B-2, pick four a day):

• 2oz feta cheese
• 1 cup cottage cheese
• 4 oz brie or camembert
• 1 cup milk, yogurt, cream, sour cream or buttermilk
• 3 eggs
• 1 avocado
• 1 cup amaranth, barley, buckwheat, millet, wild rice, quinoa
• 2 cups oats
• 2 cups whole wheat or whole rye flour
• 8 oz beef, lamb, pork or dark meat chicken
• 1 oz liver, any type
• 1/3 cup almonds
• 1/2 cup hazelnuts
• 1 cup pumpkin seeds
• 4T fish eggs
• 9 clams
• 6 oz mackerel
• 5 oz salmon
• 6 oz trout, herring or tuna (skipjack or canned “light”)
• 1 1/2 cups mushrooms, cooked and sliced
• 2 cups winter squash, cooked
• 2 cups sweet potato, cooked
• 1 cup carob powder

Vitamin B-1 (Thiamin) and Pregnancy

Function in Pregnancy: Using carbohydrates as energy, as well as to break down amino acids. It stimulates cellular growth and good muscle tone.

Symptoms of deficiency: Loss of appetite, poor digestion, constipation, weight loss, depression, nervous exhaustion, insomnia, nerve inflammation, heart disorders.

Effects of deficiency on mother and baby: Decreased availability of oxygen for baby, restricted growth of fetus, and failure to thrive and muscle weakness in baby after birth.

Sources (Each choice provides ~25% of your daily B-1, pick four a day):

• 2 Tbsp brewer’s yeast
• 1 cup cooked oatmeal (not instant)
• 1 cup whole wheat flour
• 1cup whole rye flour
• 2 cups brown rice, amaranth, millet, quinoa or buckwheat, cooked
• 2 cups whole wheat hot cereal, cooked
• 1/2 cup pecans
• 6 Tablespoons pine nuts
• 3 Tablespoons sunflower seeds
• 1 1/3 cups walnuts
• 1/2 cup hazelnuts
• 1/2 cup pistachio nutmeats
• 1 1/3 cups beechnuts
• 3 Tablespoons sesame seeds
• 3 oz cooked pork
• 4 oz salmon
• 2 avocados
• 1 cherimoya
• 2 cups corn
• 2 cups okra
• 1 cup cooked beans, any type