It also helps a baby's spine and brain develop before it is born. You need Folate in your body before you get pregnant and especially in the first months of pregnancy. This greatly reduces your chance of having a baby with a birth defect of the brain or spine. Folate also reduces your risk of developing heart disease, and possibly certain forms of cancer. Choose a variety of foods including plenty of whole grains and cereals, and at least five servings of fruits and vegetables each day.
Heat reduces the amount of folate in foods so avoid overcooking.
Because it is so difficult to consume enough of the folate-rich foods every day, you should also take a daily multivitamin that contains folate. Take the recommended amount only. As with any vitamin, it is not good to take too much. However, folate is most important for women who are planning to have a baby, or think they may ever have a baby. Your body needs folate before you become pregnant.