Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Women who lack folate may have an increased risk of preterm delivery, low birth weight and poor fetal growth.
FOLATE & FOLIC ACID
how much? 1,000 micrograms a day. Here is where you can get it:
100 % fortified cereal: 3/4 cup: 400 micrograms
beef liver : 3 ounces: 185 micrograms
spinach: 5 spears boiled: 100 micrograms
great northern beans: 1/2 cup boiled: 90 micrograms
asparagus: 1/2 cup boiled: 85 micrograms
oranges: 1 small: 30 micrograms
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
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