How to Get Enough Folate

Did you realize even washing vegetables causes loss of folate? Learn everything you need to know to get enough folate from picking the right foods to avoiding loss in the kitchen in this five-minute video.

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  1. I would like to learn more about the the best methods for cooking in general. Can you explain why steaming and pressure cooking is better than boiling? Maybe you could do a video on this topic. Thank you for a great article.

  2. Since folate is lost in bean soaking water, could you address the effect of soaking or not soaking beans (or cooking in soaking water) on the various anti-nutrients (such as phytates) in beans and, therefore, the overall effect on nutrition on soaking beans. Are the anti-nutrients in the soaking water or are they somehow inactivated by soaking?

    Another unrelated question. I have come across several articles recently touting the benefits of frozen vegetables (i.e. also ). These articles do not mention folate content. So, is freezing primarily detrimental to folate content in vegetables? what do you think of the articles?

  3. Hey Chris,

    What about lentils in your list of legumes for folate? Are they somehow not strictly classified as a legume or do they have some sort of folate that isn’t useful and this is why they were excluded?

    Also, when consuming legume’s cooking water, would this cause any issues with taking in excess anti-nutrients, or are they largely rendered inert after soaking in a slightly acidic water solution?

    1. Alex, they are not excluded. They fall into the 2-3/day category instead of the 1-2/day category. I believe the soaking water is likely fine with lentils and any other legume in which the purpose of soaking is only to degrade phytate or rehydrate the bean. If it is to remove toxic lectins, you cannot consume the soaking water.

      1. “If it is to remove toxic lectins, you cannot consume the soaking water.”

        Hi. Did you mean cooking water, since Alex mentioned “cooking water”? I throw the soaking water befor cooking; but should we discard the cooking water after they’re done too?

        1. Diego, I would try to consume the cooking water. When I cook lentils, I cook them in enough water to simply absorb into the lentils.

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