Folate is a B vitamin that plays a key role in the growth and reproduction of all body cells and is essential for the healthy development of the brain, spinal cord and skeleton the foetus.
The best sources of folate are dark green vegetables such as spinach, silver beet, broccoli/ni, bok choy, and dark green lettuces. Other good sources include lean meats, whole grains, wheat germ, yeast extracts, some berries, citrus fruits and peanuts.
Folate is sensitive to light, heat and air and is destroyed, so eating some of your vegetables and fruits raw retains this vitamin.
Many ready to eat breakfast cereals are also fortified with folate.
Recommended daily intake is:
- Children 1-3years – 150mcg,
- 4-8 years – 200mcg,
- 9-18 years – 300-400mcg
- Adults 19 years and over – 400mcg,
- Pregnancy – 600mcg