5 cooking mistakes that destroy nutrients and ways to prevent them

Everyone wants their meals to be not just tasty but also packed with nutrition, right? After all, what's the point of cooking healthy food if the nutrients and fibre get lost in the process? You might be unknowingly making some common cooking mistakes that strip away valuable vitamins, minerals, and antioxidants from your food. But don’t worry, here’s how to avoid these nutrient-destroying habits and keep your meals full of goodness.

Overcooking vegetables, especially in boiling water, causes them to lose vital nutrients like vitamin C and B vitamins. The longer they cook, the more nutrients are lost in the water. To preserve their nutrients, try steaming or lightly sautéing them. This method helps keep their colour, flavor, and nutrients intact.

A small amount of healthy oil can improve flavor and texture, but using too much isn’t good for your health. Overdoing it with oil, especially when frying or sauteing, adds extra calories that can reduce the nutritional value of your meal. Use just enough to lightly coat the pan, or opt for healthier options like olive oil or coconut oil, which contain good fats.

When you boil vegetables or grains, the nutrients tend to dissolve into the water. And if you toss that water away, you’re losing a good amount of vitamins and minerals. Instead, try to use minimal water when cooking—just enough to get the job done. If you do end up with excess water, you can use it in soups, stews, or even as a base for smoothies, ensuring you still get all the nutrients you’ve boiled out.

High heat can destroy the healthy fats in your oils. When oil gets too hot, it loses its nutrients and releases harmful compounds. To avoid this, use oils with a higher smoke point, like avocado or sunflower oil, when frying at high temperatures. Keep the heat moderate and avoid letting the oil smoke, so your meal stays flavourful and nutritious.

Did you know that many nutrients are found in the skins of fruits and vegetables? Peeling them might make them look nicer, but it also means you’re losing fibre, antioxidants, and vitamins. For foods like apples, carrots, and cucumbers, it’s better to eat the skin. Just make sure to wash them well, and you’ll get more nutrients with every bite.

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