The 6 Nutrients You Need Most

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Folate

Key benefits

Especially crucial in the first few weeks of pregnancy to prevent brain and spinal defects
Helps lower your risk of colon and breast cancers

Best foods

1/2 cup cooked asparagus (134mcg)
1 cup raw spinach (58mcg)
1/2 cup cooked lentils (179mcg)

Daily intake: 400mcg

Next: Vitamin D3

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