By: Chris Santana & Brett Kim

What foods most important

  • Rich sources of folate include dark green vegetables, beans and fortified cereals.
  • Some fruits, such as cantaloupe, honeydew melon, oranges and orange and grapefruit juices, are also good sources of folate.


  • Beef & Bean Chile Verde
  • Black Bean Croquettes with Fresh Salsa
  • Chicken Parmesan Sub
  • Kung Pao Tofu

How much folic acid you need

  • To reduce your baby's risk of developing a neural tube defect, experts recommend that you take 400 micrograms (mcg) of folic acid per day, beginning at least a month before you start trying to get pregnant.
  • Some groups, such as the U.S. National Institutes of Health, suggest boosting your intake to at least 600 mcg daily once you're pregnant.


Why Eat Folate

  • Folate is important for cell division
  • The baby uses folate( folic Acid) when forming the neural tube
  • We all need folate, for this reason and because, with vitamin B12, folate helps create normal red blood cells.