Written by: Deepa
22 July 2025
Find out how your habits in the kitchen might be destroying indispensable nutrients.
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Here are 7 cooking adjustments can keep vitamins, antioxidants, and healthy fats intact for better health. Let's explore them!
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Boiling vegetables will leach the water soluble vitamins, (C, B-complex), and you can lose up to 50% of vitamin C from broccoli or spinach when boiling.
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Using high-temperature frying or roasting during cooking will degrade vitamins, and create toxic compounds such as acrylamide, and oxidized fats.
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Peeling vegetables early in preparation exposes nutrients to oxygen. As a general rule of thumb, do not cut vegetables until after they are cooked so nutrients are less exposed to oxidation and retain vitamins.
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Cooking with a lid off will allow nutrients to escape in steam. With your cooking pot covered, not only will you preserve vitamins, but your cooking time will be quicker!
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Fries are higher in unhealthy fat and can lose antioxidants ; instead, use a light sauté or air-fry, using only healthy oils like safflower or avocado.
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Too much heavy sauce adds sodium and lots of fat that may mask the flavor of your healthy meal....use a light vinaigrette and fresh herbs.
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Microwaving may also preserve more nutrients than steaming because you add less water and it cooks for a much shorter time—definitely one of the best methods.
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Avoid boiling, using high heat, et., habits that waste nutrients in the food, & adopt methods such as steaming, & keeping the lid on whether you enjoy food that contains healthful vitamins, minerals, & antioxidants.
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