Folate is necessary for cell growth and development, making it especially important before and during pregnancy.
Cooked cauliflower: 31µg folate per 1/2 cup
Cooked spinach: 117µg folate per 1/2 cup (29% RDI)
Grapefruit: 14µg folate per 1/2 cup
Honeydew melon: 50µg folate per 1/2 cup chopped melon (12% RDI)
2 crumpets with honey: 28µg folate
3/4 cup Kellogg's Special K Advantage with 1/2 cup skim milk: 106µg folate (27% RDI)
Butter beans: 27µg folate per 1/2 cup
Red kidney beans: 114µg folate per 1/2 cup (29% RDI)
Peanut butter: 3µg folate per 1 teaspoon
Vegemite: 69µg folate per 1 teaspoon (17% RDI)
Total for all swaps
Was 103µg (26% of your RDI) NOW 456µg (114% of your RDI)
Folate is a B vitamin that is essential for normal cell growth and development. The RDI for folate is 400µg for both men and women, and 600µg for pregnant women.
Folate is especially important before and during pregnancy, as an adequate intake decreases the risk of your baby suffering from neural tube defects such as spina bifida. While you can meet your RDI for folate through your diet with careful planning, women who are trying to conceive – and those who are already pregnant – should talk to their doctor about including a daily pregnancy supplement with added folate into their diet.