The most important is folic acid as it prevents neural tube defects such as Spina Bifida.Foods that are naturally high in folate are vegetables, especially green vegetables such as broccoli, spinach, salad greens; citrus fruit eg, oranges; wholegrain breads and breakfast cereals. Chick peas, nuts, dried beans and peas are also high in folate, although cooking reduces this level. Foods with extra folic acid added to them (fortified) include some breakfast cereals, bread, juices and food drinks. Important Vitamins and Minerals: Calcium (1,000mg) Where to get it: Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals Folate (folic acid is the synthetic form, available in supplements)(600mcg) Where to get it: Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus Iron (27mg) Where to get it: Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains Protein (70g) Where to get it: Meat, poultry, seafood, dairy foods, beans and legumes, nuts Vitamin C (85mg) Where to get it: Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussel sprouts Omega-3 Fatty Acids (200-300mg)Where to get it: Salmon, walnuts, flaxseed, leafy-green vegetables