An adult should consume about 10 to 400 micrograms of folic acid or vitamin B9 per day. Folic acid is crucial for our health, as it helps the body create and repair DNA and produce red blood cells. If the body is lacking it, internal organs may be damaged as they cannot get enough oxygen to function correctly.

Among the most characteristic symptoms that the body is lacking folic acid are a red, shiny, and swollen tongue, often accompanied by painful purulent mouth ulcers on the tongue and elsewhere in the oral cavity, even in the throat. When this happens, it is already a fairly critical sign that something is wrong in the body.

Of course, the easiest and quickest way to remedy folic acid deficiency is through diet. Eat as much dark green vegetables as possible (broccoli, Brussels sprouts, spinach, asparagus), also eat more citrus fruits, beans, mushrooms, and whole grain bread.

It is important to know that we cannot consume too much folic acid, but on the other hand, we can meet our daily requirement for vitamin B9 if we eat two asparagus spears or two sprouts of broccoli.

And don't forget. It is true that one meal can quickly improve the situation in your body, but if you want longer-lasting effects, eat the mentioned foods for at least 5 days.

In Slovenia, nearly 50 percent of children and adolescents do not consume enough folic acid.