15/02/2026
Cooking and Nutrient Loss: Why Folate Deserves Extra Care
Folate, a vital B-vitamin essential for DNA synthesis, cell division, and neural development, is highly sensitive to heat. During cooking, particularly with prolonged boiling or high temperatures, a significant portion of folate can be destroyed or leached into cooking water.
This means that while vegetables like spinach, broccoli, or lentils are rich in folate, their nutritional value can sharply decline depending on how they’re prepared. Steaming or lightly sautéing instead of overcooking can help preserve more of this delicate nutrient.
For individuals at risk of deficiency, including pregnant women and those with certain metabolic conditions, understanding this heat sensitivity is crucial for dietary planning.
Simple takeaway: Eat your greens fresh, cook them gently, and whenever possible, include raw or lightly steamed folate-rich foods in your diet.
PMID: 30570998
