Vitamin B9

What it is

Folic acid helps to produce and maintain new cells in the body.

Daily intake

Men >19yr: 400mcg/day

Women >19yr: 400mcg/day

Sources

Spinach, okra, turnip greens, broccolli, asparagus, lettuce, brussel sprouts, beets, edamame, potato, artichoke, avocado, papaya, orange,  pasta, bread, milk, meat, lentils, peas, sunflower seeds, soy, nuts, and liver,