Folate can be easily destroyed by heat. Certain medications (such as phenytoin, sulfasalazine, or trimethoprim-sulfamethoxazole) Eating an unhealthy diet that doesn't include enough fruits and vegetables. In general, folate loss in vegetables is mainly due to leaching (in cooking water) rather than to degradation due to heat.
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Top your meal with chopped almonds. Have a protein shake for breakfast.
Are you looking for ways to stay physically healthy? Weight training, swimming, Australian football, physical therapy, cooking, and drinking more water are all activities that can help you achieve a healthier lifestyle.