Our bodies cannot independently synthesise folic acid. In other words, people need to get enough vitamin B9 every day to meet the body's needs. A healthy diet rich in essential vitamins, minerals and micronutrients keeps the body in shape, strengthens defense mechanisms, renews cells and performs important bodily functions.

Vitamin B9 is called folic acid for the synthetic form used as a dietary supplement. So, what to eat to get enough folate every day?


Dark green leaves such as spinach are ideal for consuming folic acid. One cup of raw spinach gives about 15% of the recommended daily intake of folate.


This fruit is a perfect mid-day snack that can provide you with a good amount of folate. A half-cup of chopped papaya provides 7% of the recommended daily folic acid intake and also contains enzymes that help with digestion.


Broccoli pays great attention to fiber content, but it is also an excellent source of folic acid. One cup of raw broccoli contributes to 14% of the recommended folate. 


Bananas are also high in vitamin B6 and potassium. Regular consumption of foods rich in folic acid such as bananas provides the body with many nutrients. An average-sized banana provides about 6% of the recommended daily folate intake.


Avocado is a reservoir of essential nutrients like folic acid and other minerals. Avocados are also an important source of heart-healthy monounsaturated fats.

Let's not forget that frozen vegetables retain a significant amount of vitamin B9, thanks to the rapid cooling process used after several hours of harvest. Also, avoid cooking vitamin B9 for too long. Choose cooking methods such as steaming or baking.

Caution: For people with certain medical conditions, folic acid should only be taken after consulting a doctor.