Folate is a water-soluble B vitamin, which helps your body build healthy cells. Studies have shown that for women of childbearing age, taking 400 micrograms of folate (folic acid) every day can reduce the risk (up to 70%) of having a birth affected by a Neural Tube Defect, such as Spina Bifida.
Consider taking a good prenatal vitamin recommended by your maternity care provider and ask about ingesting concentrated fruits, grains and vegetables for added insurance. Consider using Dr. Brewer's Pregnancy Diet or the many recipes and ideas listed with tips and guidelines for pregnancy nutrition by Dr. Sears. During pregnancy, there are certain foods to avoid but generally, food is safe for most healthy, soon to-be-mamas.