Folate is one of the B vitamins found in foods. Folic acid is the form of folate found in vitamin supplements. Folate and folic acid are important for brain health and oxygen circulation. Folate and folic acid are also important for the healthy growth of an unborn baby's spine and brain.

All girls and women of childbearing age can protect and promote their reproductive health by taking a multivitamin with folic acid every day. This includes all women from their first period until menopause.

Why is folic acid important?
Girls and women of childbearing age who take a multivitamin with folic acid and eat a diet rich in folate strengthen their reproductive health and have a smaller chance of having a baby born with a Neural Tube Defect or NTD. NTD's are a group of serious birth defects. Spina bifida is the most common NTD. Folic acid offers protection before becoming pregnant and during the first few weeks of pregnancy.

Many pregnancies are unplanned, and folic acid is necessary to prevent NTDs before the pregnancy is known. Therefore,  Eating Well With Canada's Food Guide recommends a multivitamin containing folic acid for all girls and women of childbearing age.  Look for a multivitamin containing between 0.4 and 1.0 milligrams (400 – 1000 micrograms) of folic acid.  You should not take more than 1.0 milligrams per day without consulting your doctor or health practitioner.

Also, include good sources of folate every day as a part of healthy eating.

Good food sources of folate are:

• Cooked dried beans, peas and lentils
• Spinach, asparagus, romaine lettuce, beets, broccoli, corn, peas, tomato juice, vegetable juice cocktail, Brussels sprouts, gai-lan, bok choy 
• Orange juice, canned pineapple juice, cantaloupe, honeydew, canned grapefruit juice, bananas, raspberries, grapefruit, strawberries 
• Enriched grain products like pasta, cereals and bread; whole grain breads and cereals 
• Peanut butter, sunflower seeds
  

Resources:

For more information, see the tip sheet Over 4000 Reasons to Eat Your Vegetables and Fruit !

Everyone Can Eat More Vegetables and Fruit!

Making Room for Vegetables and Fruit

Vegetables and Fruit for Children and Families

Buy Local, In-season Vegetables and Fruit

Pregnancy and Nutrition:
Spina Bifida and Folic Acid - HealthLink BC File #38c 

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC