Foods high in folate and why it matters before pregnancy

It participates directly in DNA synthesis and cell division, so tissues that divide quickly need the most. It is also required to form red blood cells — shortage produces megaloblastic anaemia — and it helps convert homocysteine back to methionine.

The common adult reference is 400 µg dietary folate equivalents a day, rising to 600 µg in pregnancy. Because the neural tube closes within about four weeks of conception, supplementation of 400 µg a day is advised from before conception when planning a pregnancy.

Natural folate in food is absorbed less efficiently than folic acid in supplements. It is sensitive to heat and water, so prolonged boiling destroys a large share; blanch leafy greens briefly or eat them raw.

High-dose folate supplementation can mask the anaemia of vitamin B12 deficiency, allowing nerve damage to progress unnoticed. This matters especially for older adults and people on plant-based diets.