By

A member of the British Dietetic Association, Juliette Kellow has worked in the NHS and for the food industry, and is the former editor of magazines Slimming and Top Santé. She's also the former editorial...

Follow our advice on how to keep blood and cells healthy by adding more folate into your diet.

Who’s missing out?

Lack of folate, a B vitamin, is a problem for 6% of teenage girls. Pregnant women also need more folate.

Important for

Healthy blood and cells. It also works with vitamin B12 to keep the nervous system healthy.

Find it in

Leafy green vegetables, such as spinach, watercress, rocket, cabbage, kale, broccoli and Brussels sprouts, plus asparagus, peas, beans, chickpeas, fortified cereals, oranges, raspberries and blackberries.

Boost your intake

  • Replacing iceberg lettuce with baby spinach in salads – it contains twice as much folate.
  • Add rocket or watercress to pasta dishes just before serving.
  • Make watercress soup, or make a watercress sauce to serve with grilled of steamed salmon.
  • Stir peas into rice, or add them to pasta sauces or curries.
  • Make a smoothie, using frozen raspberries, or add them to a pot of low-fat natural yogurt.
  • Cook extra brussels sprouts for Sunday lunch, then use them in bubble-and-squeak.
  • Stir-fry greens in oil and add toasted almonds.