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You can also add antioxidant-rich fruits and veggies like berries, spinach, kale, and avocados to help reduce the oxidative stress that depletes your reserves

Folic acid loss occurs in solutions upon heating in the presence of reducing sugars, such as fructose, glucose, lactose, and mannose, via the nonenzymatic glycation reaction (a Maillard-like reaction)

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PMID: 36170435

It takes energy to make all of this happen