Although many vegetables contain folic acid, but after cooking them in high-temperature, 60% of this folic acid will be lost, adding to the body can absorb only half of the remaining folic acid. In order to absorb enough folic acid every day pregnant mothers should eat at least 350g of vegetables to be sufficient. Here are a few basic principles of cooking vegetables:

Eating Raw

Because folic acid is more difficult to resist water and heat, that’s why rinsing with fresh water quickly and eat it raw is the ideal way. With the decline of freshness in vegetables, the level of folic acid will be lower also; it is recommend that choosing fresh verges daily and should also try to eat it on the same day.

Fruit are Great

Bitter taste of vegetables are more difficult to eat raw, so pregnant mothers can replace them with fresh fruits, not only can be eaten raw, folic acid will not be lost through cooking.

Not to Chop Verges too Small

Vegetables cut too small or too chop up, after getting increase contact with the air; some nutrients can easily be oxidized, or damaged.

Try to shorten the Cooking Time

 Folic acid itself is very vulnerable to high temperatures and over cooking, it is generally recommended to shorten the cooking time would be better or lower the temperature, in addition, because folic acid is a water-soluble vitamin, so that if the ingredients placed in the boil soup , not only the nutritional value in the high temperature be destroy, the folic acid will also be lost.

Using the remaining Verges Broth

Verges after being boiled in water, most of their nutrients will be diluted in water, don’t throw these away, can pour it on top of other dishes, or drink it as soup.

Lower Heat Cooking

Try to shorten the cooking time; just a short time will need to thoroughly cook the food.

Keeping in Cool Place

Folic acid can easily be lost under light rays, putting under the sun exposure for 3 days, about 70% of the folic acid will be broken down, so please store vegetables under a cool place.