Folate is one of the B-group vitamins. Because it’s water soluble it cannot be stored in the body, so you need to make sure you eat foods containing folate regularly.

Folate is needed for normal growth and development of cells.  Adequate folate intake, especially for one month prior to conception and for the first 3 months of pregnancy, has been shown to help achieve a healthy baby.

In the developing unborn baby, the neural tube later becomes the baby's brain and spinal cord. The baby's neural tube is formed in the first four to six weeks of pregnancy, often before many women know they are pregnant. Women of child-bearing age need a diet rich in folate.  It is recommended that they consume 400 micrograms (µg) of folate per day. Women who become pregnant need even more folate so it is recommended that they consume 600 µg of folate per day.

Below are some tips to help with getting enough folate before you become pregnant:

• Eat foods naturally high in folate such as asparagus, spinach, brussels sprouts, oranges, orange juice, bananas and strawberries;
• Eat foods with added folate such as some breakfast cereals and breads (look for the words 'high in folate' or ‘good source of folate’ on the packaging); and
• Talk to your doctor about your folate intake.