RDI: 400 mcg
Why we need it: Not only is folate essential for expecting mothers, but it's necessary for all people in order to make DNA and RNA, the building blocks of the cells in our bodies. It's also needed to make red blood cells, to prevent anemia, and may also prevent cancerous cells from forming.
Signs of deficiency: Diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, and forgetfulness. Pregnant women who don't get enough are at risk of giving birth prematurely or to babies with low birth weight.
Food sources: Peanuts, beef liver, beans, spinach, corn, asparagus, avocado, papaya, and broccoli