Along with vitamin C, folic acid is one of the most vulnerable vitamins. During the preparation of vegetables that contain these vitamins, 30 to 80 percent can be lost. The reduction of folic acid also occurs when vegetables are finely chopped. The finer you cut the vegetables, the easier it is for the vitamins to escape. Don’t be afraid of chunky vegetables!
There are several markers of folic acid deficiency people should be aware of. Some of the markers are reduced appetite, anemia, weight loss, fatigue, bowel disorders or even depression. If you recognize these symptoms, be sure to make an appointment with your doctor. The doctor can perform a simple blood test to determine whether you have a folic acid deficiency or if something else is going on.
- Water is the biggest enemy of vitamins in vegetables. Never soak sliced vegetables in water.
- Use as little water or steam as possible during preparation. This way, the least amount of vitamins will be lost.
- Do you buy pre-cut vegetables? Then pay attention to the date. The fresher, the better.
- Do not leave an open bag of vegetables in the fridge for too long.
- Cook baked potatoes with their skins removed. Research shows that peeled potatoes retain the vitamins longer.
- Make a sauce or gravy from the cooking liquid. The escaped vitamins in the water can be retained this way.
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