Vitamin B is up there with any of the major vitamins essential for good health and fitness.

To say there is one supplement more important than others is ludicrous: they all do their part in keeping your body perfect, but if one is deficient, then things can start to go pear shaped.

One of the best suppliers of vitamin B is folate, a water soluable B vitamin that occurs naturally in food.

Folate gets its name from the Latin word ‘folium’ for leaf, and as you may have guessed, it comes from many natural leaves, especially spinach.

The important thing about folate is that it helps produce and maintain new cells and is therefore especially important during periods of rapid cell division and growth in cases like pregnancy and young kids growing up.

In short, folate is essential in making DNA and RNA and basically reproducing human beings.

In addition, it can also prevent changes to DNA that may lead to cancer.

As well as he genetics side of thing, folate is also essential in making normal red blood cells and in preventing amenia. It’s also great for metabolisms and in maintaining normal levels of amino acids.

So, where can you get folate?

Well, it is found in almost all foods, but ones which have the richest content are leafy green vegetables such as spinach and turnip greens.

Fruits like oranges and lemons and high in folate, as too are dried beans and peas.

Folate is so essential in our daily diets that in 1996 the Food and Drug Administration first came up with regulations requiring the addition of folic acid in our breakfast meals like read and cereal.

If you do not maintain a diet high in folate, it will affect your growth as a child, it can bring about amenia, and it can create digestive disorders such as a loss of appetite, weight loss and heart palpitations.

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