6 common cooking mistakes that destroy nutrients in your food

Overcooking vegetables is one of the easiest ways to lose nutrients. Heat-sensitive vitamins like vitamin C, folate, and B vitamins degrade when exposed to high temperatures for too long. For example, broccoli and spinach lose their vitamin C content when boiled for too long.

To retain the most nutrients, opt for steaming, microwaving, or quick stir-frying, as these methods help preserve the vitamins and minerals found in vegetables. When vegetables are boiled with excess water and then drained, most of their water-soluble nutrients, including B vitamins and vitamin C, leach into the cooking liquid. To avoid this, use just enough water to cook the vegetables or try methods like sautéing or roasting to minimize nutrient loss.



If you do need to boil, consider saving the water for use in soups or stocks to reclaim the nutrients. Frying food at high heat can destroy healthy fats and lead to the breakdown of antioxidants like polyphenols found in oils and spices. Additionally, when oils are overheated, they can release harmful free radicals.

To maintain the integrity of the fats and antioxidants, try shallow frying or sautéing at lower temperatures, or opt for healthier cooking methods like baking or grilling. The peel of fruits and vegetables often contains a high concentration of essential nutrients, including fiber, antioxidants, and flavonoids. For example, apple peels are packed with fiber, which aids digestion.

By peeling fruits and vegetables, you’re removing these nutrient-dense parts. When possible, eat produce with the skin on after thoroughly washing it to maximize your intake of these essential nutrients. Using old, reused, or refined oils for cooking can damage the omega-3 fatty acids in healthy oils, reducing their nutritional benefits.

Refined oils are also prone to oxidation when exposed to high heat, leading to the formation of harmful compounds. For better health, choose cold-pressed oils like olive oil, coconut oil, or mustard oil. These oils retain their nutrient integrity and are better suited for different cooking methods.

Legumes and grains naturally contain antinutrients like phytic acid, which can block the absorption of essential minerals such as iron, zinc, and calcium. Soaking or sprouting these foods can help reduce these antinutrients, making the minerals more bioavailable and easier for the body to absorb. Always soak your lentils, chickpeas, and beans overnight to improve digestibility and nutritional value.

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