Folate is needed in order to adequately produce red blood cells. Folic acid also works with B12 in reducing dangerous compounds in the body and for driving multiple metabolic processes. Folate is of the utmost importance to women of childbearing age, as folate is integral in the formation of the fetal brain and spinal cord during pregnancy.
Folate is found in green vegetables, such as spinach, asparagus, and broccoli (the word folate is derived from the word foliage). Like most B vitamins, folate is very easily destroyed by cooking and light, and folate levels decrease rapidly once the vegetables are harvested. The good news is that many foods are fortified with folic acid, an easily-metabolized and stable version of folate. Once serving of most fortified cereals contains your daily dose of folate. Lentils and other legumes such as pinto beans are also good sources.
Folic Acid Supplements