Tuesday 23 March 2021

Folate and pregnancy outcome



Folate is one of the vitamins famous for its roles in cell reproduction. It is needed in large amounts during pregnancy because new cells are laid down at a tremendous pace as the fetus grows and develops. At the same time, because the mother’s blood volume increases, the number of her red blood cells must rise, requiring more cell division and therefore more vitamins. Folate requirement increases during pregnancy in response to the fetal and placental growth and, maternal needs to produce Red Blood Cells (RBC), most importantly, for the prevention of Neural Tube Defects (NTDs).

Folic Acid Daily Allowance

The RDA for folic acid in pregnancy is 600 mcg, a 200 mcg increase over that for nonpregnant females.  The Institution of Medicine recommends that 400 mcg of the 600 mcg/day be provided by folate-fortified foods or supplements because it is better absorbed, with 200 mcg from food and beverages. To reduce the risk of neural tube defects for women capable of becoming pregnant, the recommendation is to take 400 µg of folic acid daily from fortified foods, supplements, or both in addition to consuming food folate from a varied diet because about 50% of pregnancies are unplanned and the neural tube closes by 28 days of gestation (before most women realize they are pregnant). Therefore supplementation with folic acid should begin before conception.

Folate Deficiency

A diet low in fresh fruits, vegetables, and fortified cereals is the main cause of folate deficiency. In addition, overcooking your food can sometimes destroy the vitamins.

Maternal folate deficiency is associated with an increased incidence of congenital malformations. Its deficiency can cause megaloblastic anemia - a condition in which you have too few RBCs. Megaloblastic anemia is the latest stage of folate deficienc and it may not present until the third trimester. Folate deficiency can also be caused by chronic alcohol abuse.

Symptoms of Folate Deficiency

Symptoms can vary from person to person. Common symptoms include:

  • Shortness of breath

  • Fast heartbeat

  • Abnormal paleness of the skin

  • Smooth or tender tongue (swollen tongue)

  • Loss of appetite/weight loss
  • Muscle weakness

  • Nausea

  • Diarrhea

  • Tingling in hands and feet


Dietary sources of folate

Sources include; spinach, fortified bread cereals, broccoli, cabbage, cauliflower, green beans,

lettuce, kidneys beans, peas, potatoes, most fruits, most nuts, brown rice, oats bran, some yoghurt, milk, eggs, salmon, beef, game(bush animals) etc.

 

Millicent Onyinyechi (RDN)

 

 

 

 

 

 

Monday 15 March 2021

FAD DIETS-TIPS TO IDENTIFYING ONE


A fad diet is kind of plan with either macronutrients restricting or micronutrients depriving that are not physically or mentally sustainable. They advise that certain actions performed with the diet can maximize fat loss.  For example, taking a ’herbal supplement (green tea)' after eating or a hot bath to speed up your metabolism so that weight will drop off quickly. Fat burners and hot baths do not melt the fat of your body, rather could dehydrate and make you lose water weight, which is unhealthy and quickly added back on.

TIPS TO IDENTIFY A FAD DIET 

Ø Sounds too good to be true.

Ø Recommends using a single food consistently as the key to the program’s success.

Ø Promises quick and easy weight loss with no effort. “Lose weight while you sleep!”

Ø Eliminates an entire food group such as grains or milk and milk products.

Ø Guarantees an unrealistic outcome in an unreasonable time period. “Lose 5kg in 2 weeks!”

Ø Requires that you buy special products that are not readily available in the marketplace at affordable prices.

Ø Claims to alter your genetic code or reset your metabolism.

Ø Fails to mention potential risks or additional costs.

Ø Promotes the use of buzz words such as Fast, Low Carb, Cleansing, Detox dieting

Ø Promotes products or procedures that have not been proven safe and effective.

Ø Encourages a particular eating pattern such as skipping a certain meal of the day.

Ø Neglects plans for weight maintenance following weight loss.

 

The “magic feature” that best supports weight loss is to limit energy intake to less than energy expenditure. A healthy amount of weight loss is between 1/2 to 2 pounds per week. The scale should not be our only unit of measurement. Focus more on the habits you have changed, the quality of your diet, and strength.

Atukpawu, Millicent Onyinyechi RDN