The body uses folate (or folic acid) to make and maintain cells. It is especially important for children and women of childbearing age, to allow cells to grow and multiply rapidly. Folate is also required to produce red blood cells. Both men and women require 200 micrograms of folate each day. Women who are planning to have a child or who are in the early stages of pregnancy require 400–500 micrograms of folate each day to reduce the risk of birth defects.
Many breakfast cereals are fortified with folate and this is listed on the labels. Other food sources of folate include wholegrain cereals, legumes, broccoli, asparagus, spinach, potato, parsnips and oranges.