Cooking Tips for Preserving Folic Acid in Foods

Folate is a water soluble vitamin. It can easily be lost from foods when you cook them, especially if you cook foods in water or other liquids. How can you keep from losing your folate?

  • Cook vegetables in only a small amount of water.
  • If you cook vegetables in water, reuse the water in soups or stews to get back the lost vitamins or minerals.
  • Use other ways to cook vegetables, including steaming, microwaving, grilling, or roasting.
  • Don't soak foods in water or other liquids for long periods of time.