What folate does
Folate is needed to make DNA and new cells, including red blood cells. In early pregnancy it helps prevent neural tube defects in the baby.
How much
Adults need about 330–400 µg a day. If you could become pregnant, guidelines recommend an extra 400 µg folic acid supplement daily, from before conception until week 12.
Plant sources
The name comes from folium — leaf. Lentils, edamame, chickpeas, black-eyed peas, beans, spinach, asparagus, broccoli and avocado.
How many portions of each food would cover a day's folate?
Tips
Folate is sensitive to heat and water — steam vegetables rather than boiling them. Plant-based diets tend to be rich in folate.