This is a B vitamin needed for proper cell division. Folic acid taken while trying to conceive and in early pregnancy can help prevent certain birth defects of the brain and spine. Studies show a reduced risk of spina bifida (open spine) and anencephaly, by about 50 percent. Get 400 micrograms a day at least one month before becoming pregnant because these birth defects develop during the first month after conception, before most women know they are pregnant. A vitamin supplement is the best way to ensure you have met your requirements. Include foods like orange juice, spinach and legumes.

There is scattered research showing that folates may reduce the incidence of miscarriage, preterm delivery and low birth weight as well. Folates are present in a variety of foods and occur in especially high levels in liver, fortified or whole-grain breads and cereals, dried peas and beans, leafy vegetables, fruit and yeast.