Folate plays a pivotal role in the correct development of a baby’s spinal cord during the three months following conception, and a deficiency of folate can lead to spina bifida. It’s also vital to the proper formation of red blood cells and helps lower the risk of heart disease.

Fortified breakfast cereals, beans, green vegetables such as brussels sprouts, spinach, broccoli and lettuce, as well as chickpeas and avocado pears.

Prolonged, high intake of folate can interfere with the body’s ability to absorb the mineral zinc.

Folate and folic acid are forms of a water-soluble B vitamin. Folate occurs naturally in food, and folic acid is the synthetic form of this vitamin.