An adult should consume about 400 micrograms of folic acid or vitamin B9 per day. Folic acid is crucial for our health, as it helps the body make and repair DNA and produce red blood cells. If the body lacks it, it can lead to organ damage as they may not receive enough oxygen to function properly.

Among the most characteristic symptoms of a folic acid deficiency are a red, shiny and swollen tongue, often accompanied by painful canker sores on the tongue and elsewhere in the mouth, even in the throat. When this occurs, it is already a critical sign that something is wrong in the body.

Of course, the easiest and fastest way to address a folic acid deficiency is through diet. Eat plenty of dark green vegetables (broccoli, Brussels sprouts, spinach, asparagus), as well as citrus fruits, beans, mushrooms, and whole grain bread.

It is important to know that you cannot consume too much folic acid, but on the other hand, meeting the daily vitamin B9 requirement is as simple as eating two asparagus spears or two broccoli florets.

And don't forget. While one meal can quickly improve the situation in the body, if you want long-lasting effects, consume these foods for at least 5 days.

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