Folate is a water-soluble B vitamin (B9) naturally found in many foods, including leafy greens, legumes, and citrus fruits. It's essential for DNA synthesis, cell division, and the proper formation of red blood cells. Folate is particularly important during pregnancy, as it helps prevent neural tube defects in the developing fetus.

Benefits: Adequate folate intake supports healthy brain function, reduces the risk of birth defects, and may lower the risk of heart disease by helping to regulate homocysteine levels in the blood. It's also crucial for energy production and overall cellular health.