Folate

Spinach, liver, yeast, asparagus, Brussels sprouts, leafy vegetables with dark green leaves, fruit, fruit juices, nuts, beans, peas, dairy products, poultry, meat, eggs, seafood, cereals.

Folic acid (vitamin B₉) is a water-soluble vitamin that is part of the vitamin B complex. The terms folate and folic acid are often used as synonyms, but this is misleading. Folate is found in food and in active form in the human body. Folic acid is the synthetic form found in fortified foods and vitamin supplements. 

• Component of coenzymes. Essential in numerous metabolic reactions.
• Involved in DNA and RNA synthesis, especially important during growth spurts of cells and tissues (during infancy, puberty, pregnancy).
• Involved in the production of red blood cells.
• Role in proper cell division and cell growth.
• Involved in amino acid metabolism.
• Important role in foetal development: an insufficient supply of folate during pregnancy can lead to miscarriage, premature birth, abnormalities or slowed growth. Taking supplementary folic acid in the three months prior to pregnancy reduces the risk of the development of neural tube defects in the foetus.