You need 400 mcg of folic acid in your daily diet, according to The National Council on Folic Acid. Getting less can result in a number of serious health problems, including heart disease, cancer, obesity, macular (retina) degeneration, Parkinson’s disease, depression, anemia and rheumatoid arthritis. It’s also vital for expecting mothers as it can help prevent birth defects.

There are plenty of ways boost your daily folic acid intake. Taking a folic acid supplement is the surest (and easiest) way, but eating fortified foods such as sunflower seeds, spinach, eggs, as well as grains, pastas, and cereals also do the trick.