When it comes to folic acid, many mothers may still not be very familiar with it. Folic acid is simply a water-soluble vitamin, one of the B vitamins, also known as vitamin BC or vitamin M.
Don't underestimate folic acid's seemingly unremarkable role in the body; it is an essential factor for protein and nucleic acid synthesis. It is indispensable for the rapid proliferation of hemoglobin, red blood cells, and white blood cells, amino acid metabolism, and the metabolism of long-chain fatty acids such as DNA in the brain.
The recommended daily intake for adults is 180-200mcg, doubled for pregnant women, and lactating women need 280mcg in the first 6 months, and 260mcg in the following 6 months.
How to cook vegetables to prevent folic acid loss
Folic acid supplementation requires attention
Many foods contain folic acid, but natural folic acid is highly unstable and can be oxidized easily by sunlight and heat, and can be destroyed by prolonged cooking. Therefore, the amount of folic acid the human body can actually obtain from food is not much. Thus, green vegetables should not be overcooked. The bioavailability of folic acid is relatively low, at about 45%; whereas synthetic folic acid can remain stable for months or even years, is easily absorbed, and has a higher utilization rate by the body, about twice that of natural products. If iron-deficiency anemia is also present, iron can be supplemented simultaneously.
Cooking methods like stewing can cause a 50%-95% loss of folic acid in food;
Vegetables soaked in salt water will also suffer a significant loss of folic acid.
Therefore, mothers-to-need to change some cooking habits to minimize folic acid loss and increase the intake of folic acid-rich foods.
To preserve the nutritional value of food, the following points should be observed:
1. Fresh vegetables after purchase should not be stored for too long. When preparing, wash first, then cut, and stir-fry immediately to be consumed in one sitting. When stir-frying, use high heat and cook quickly for 3-5 minutes. When boiling, add the vegetables after the water has boiled to prevent the loss of vitamins. The vegetable water squeezed out when making fillings is rich in nutrients and should not be discarded; it can be used for soup.
2. Do not rinse rice for too long, do not scrub it vigorously, and do not wash rice with hot water. It is better to steam rice rather than drain it after cooking, otherwise a large amount of nutrients will be lost.
3. Alkali should not be added when congee is being cooked.
4. When cooking meat dishes, it is best to cut the meat into minced pieces, thin shreds, or small slices and stir-fry quickly over high heat. Large pieces of meat and fish should first be stewed in cold water over low heat until thoroughly cooked.
5. It is best not to eat fried food frequently.
Finding folic acid in food
Green vegetables: lettuce, spinach, tomatoes, carrots, greens, asparagus, cauliflower, rapeseed, bok choy, lentils, beans, mushrooms, etc.
Fresh fruits: oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, waxberries, crabapples, sour jujubes, hawthorn, pomegranates, grapes, kiwis, strawberries, pears, walnuts, etc.
Animal foods: animal livers, kidneys, poultry, and eggs, such as pork liver, chicken, beef, lamb, etc.
Legumes and nuts: soybeans, soy products, walnuts, cashews, chestnuts, almonds, pine nuts, etc.
Grains: barley, rice bran, wheat germ, brown rice, etc.