Overcooking vegetables leads to the loss of essential nutrients like vitamins C and B. Green vegetables contain nitrates, which can convert to nitrites when overcooked, hindering the blood's oxygen-carrying capacity. To retain nutrients, try steaming, boiling, or stir-frying vegetables briefly to preserve their color, flavor, and nutrients. A cooking time of 5-7 minutes is ideal for maintaining the vibrant green color and crispness of vegetables.

While a small amount of healthy oil enhances flavor, deep-frying or stir-frying in excessive oil for extended periods adds calories and reduces the nutritional value of food. Use just enough oil to coat the pan or opt for healthier choices like olive oil.

Olive oil contains monounsaturated fats, vitamins, and potent antioxidants that contribute to heart health, support brain function, reduce inflammation, and combat aging. The oleic acid in olive oil has anti-inflammatory properties, aiding in the management of arthritic conditions.

Discarding the water used to boil vegetables wastes a significant amount of vitamins and minerals. Use this nutrient-rich water for soups, stews, or as a base for smoothies to absorb all the nutrients. Drinking vegetable broth can also promote feelings of fullness, helping to control cravings and support weight loss.

High heat can destroy the healthy fats in cooking oils. When overheated, oils lose nutrients and release harmful compounds. To avoid this, use oils with high smoke points like avocado or sunflower oil. Maintain moderate heat and avoid letting the oil smoke to ensure flavorful and nutritious dishes.

Many nutrients reside in the skin of fruits and vegetables. Peeling might make them look appealing, but it also removes fiber, antioxidants, and vitamins. The antioxidants in peels help neutralize free radicals, reduce oxidative stress, prevent heart disease, protect the nervous system, and lower the risk of cancer.

The high fiber content in peels can slow digestion, increase satiety, reduce cravings, and contribute to effective weight management. Fruits and vegetables like apples, carrots, and cucumbers are best eaten with their peels. Prioritize fresh, organic produce free from pesticides and harmful chemicals. Thoroughly wash fruits and vegetables with clean water or diluted saltwater to remove dirt and bacteria.

Le Nguyen (Times of India)