The B-vitamin folate can help protect against defects in these crucial first weeks. The U.S. Public Health Service recommends 0.4 milligrams of folate for women of childbearing age. Care should be taken to keep total daily folate consumption under 1 milligram because the effects of high intake are not well known and may complicate the diagnosis of vitamin B-12 deficiency. There is no evidence of toxicity from dietary sources of folate. In other words, eating foods rich in folate on a daily basis has no known harmful effects.
Some nutrients are more prone than others to loss or destruction.
As much as fifty percent of folate may be destroyed during preparation, food processing, and storage. Canned pinto beans, for example, contain one-half the folate of boiled pinto beans. Steam, boil, or simmer using the minimum amount of water. This practice will help preserve not only folate, but all water-soluble nutrients which are likely to be discarded in the cooking water. Serve fruits and vegetables raw whenever possible.