The festive period is the most popular time for couples to conceive according to the Office for National Statistics1
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 foetus2
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 normally3
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.
Accounts for up to 26 % of children’s vitamin C intake, and up to 19 % in adults
Contributes up to 4 % of daily potassium, which supports normal blood pressure
Provides up to 7 % of daily intake of folate which supports a healthy pregnancy
Only contributes up to 14 % of free sugar in people’s daily diets, compared with up to 92% from products containing added sugar such as soft drinks, biscuits, sweets, chocolate and cakes
(Photo: Fruit Juice Science Centre)
Drinking 100 % fruit juice has a negligible impact on daily calories but accounts for up to a quarter of children’s vitamin C intake and is an important source of other vital nutrients, according to a new study1 which highlights the importance of juice in a healthy diet.
Because fruit juice contains natural sugar, some policy makers and researchers have expressed concern that it could lead to weight gain, if consumed regularly. But a new analysis of national dietary surveys across 14 European countries for which data were available, found that people who drink fruit juice consume on average just 137 g per day, lower than the recommended serving size of 150 – 200 ml2 that exists in some countries.
This equated to just 20 – 40kcal per day, or 1 – 2 % of a child’s or adult’s average daily energy intake, which would not be expected to have an impact on body weight.
In contrast, the average daily serving of 100 % fruit juice across each age group across Europe was enough to make a significant contribution to daily intakes of vitamin C, which is vital for immune function and boosts iron absorption.
The study, published in the journal, Nutrition Research Reviews, found that fruit juice was responsible for 4 – 20 % of daily vitamin C intake in infants, 6 – 26 % in children, 8 – 20 % in teenagers, 8 – 19 % in adults and 6 – 19 % in older adults.
The study’s lead author, Dr Janette Walton from Munster Technological University in Cork, said: “Fruit juice is a major contributor to vitamin C intakes in children and adults. Given that too few people eat the recommended 5-a-day of fruit and vegetables, fruit juice is a convenient and nutritious food in the diet”.
The researchers also found that fruit juice accounted for 2 – 4 % of daily potassium, which supports normal blood pressure and has been found to be lacking in people’s diets according to the European Food Safety Authority (EFSA), and 1 – 7 % of daily intake of folate which supports a healthy pregnancy and is commonly too low in the diets of most women of childbearing age.
Meanwhile, the natural sugar in 100 % fruit juice, which comes entirely from the fruit, contributed to just 2 – 14 % of free sugar in people’s daily diets, compared with 48 – 92 % which is estimated to come from “optional” products containing added sugar such as soft drinks, biscuits, sweets, chocolate and cakes.
(Photo: Fruit Juice Science Centre)
Unlike sodas, nectars or other drinks, 100 % fruit juice never contains added sugars and cannot be diluted with water under European law.
Dr Walton continued: “Our findings showed only a modest contribution of fruit juice to free sugars. In contrast, a recent review found that sweet foods and drinks with added sugars are the major sources of added sugars across Europe, contributing half to more than 90 % of intakes).
“This highlights the importance of targeting sugar reduction strategies for discretionary/’top-shelf’ foods which are not recommended in food-based dietary guidelines. Unlike fruit juice whose composition is controlled by law, these types of products can be legally reformulated to reduce their sugar content”.
More broadly, the authors of the study highlighted the lack of data on 100% fruit juice consumption in many countries in Europe, such as Germany, which they said makes it difficult to set Europe-wide policies without an accurate view of normal consumption levels.
1Walton J & Kehoe L (2024) Current perspectives and challenges in the estimation of fruit juice consumption across the lifecycle in Europe – PubMed (nih.gov) 2Equivalent to 150 – 200 g since 1 gram = 1 ml.
New study finds that vitamins and bioactives in 100 % orange juice help shore up natural immunity and fight immune-sapping inflammation in the body
A new research review, published in Frontiers in Immunology1, has found that a simple glass of citrus juice – for example orange or grapefruit – contains key nutrients and bioactive substances that help our immune system to work efficiently.
Scientists examined evidence from nearly 200 different studies and reports, and concluded that vitamin C, folate and polyphenol compounds in citrus juices have the capacity to impact on immune health, fight inflammation and improve our defence against bacteria and viruses.
Co-author, Philip Calder, Professor of Nutritional Immunology at Southampton University, said: “A weak immune system increases susceptibility to infections and allows these to become more severe. One component of the immune response is inflammation. Where inflammation is excessive or uncontrolled it can damage body tissues, sometimes irreparably, and affect our ability to fight infections. Having a diet rich in antioxidant foods and drinks is one way to control inflammation and ensure the body can mount an effective immune response. Trials in humans confirm that orange juice consumption reduces inflammation.
“Citrus fruit juices are particularly good sources of vitamin C and folate, which have roles in strengthening the gut and skin barriers which are our first line of defence against viruses and bacteria. In addition, these nutrients – which are absorbed well from fruit juices –support the function of many types of immune cells including phagocytes, natural killer cells, T-cells and B-cells.
“Another area of research is the bioactive polyphenols found in citrus fruit juices which include hesperidin, narirutin and naringin. These not only have anti-inflammatory effects but could also have direct anti-viral effects according to emerging data from modelling studies”.
Dr Carrie Ruxton, from the Fruit Juice Science Centre, comments: “The evidence about the positive role that fruit juices play in the diet continues to build. We know from several large studies that a daily glass of pure fruit juice provides vitamin C, folate and potassium, can help to lower blood pressure, and reduces the risk of stroke. Now it’s clear that citrus juices can also contribute to immune health which is crucial as we all get back to our normal lives”.
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