8 cooking habits that can kill your food’s nutrition

ET Online Jul 18, 2025

Overcooking vegetables

Boiling sabzi till it’s limp? You’re losing vitamin C and folate. Light steam or stir-fry instead to lock in nutrients and taste. Image Source: canva

Reheating food too often

Warming the same dal or sabzi more than once breaks nutrients and can raise food safety risks. Reheat only once, and store leftovers in airtight containers. Image Source: canva

Too much oil or ghee

Heavy tadkas and deep-frying block absorption of vitamins and add empty calories. Stick to 2–3 teaspoons per meal—enough for flavour without harm. Image Source: canva

Using the wrong oils

Using the wrong oilsReusing oil for frying or cooking mustard oil on high heat forms toxic compounds. Use fresh oils like cold-pressed mustard or groundnut for moderate heat; ghee for high heat. Image Source: canva

Throwing out rice water (kanji)

Draining boiled rice throws away B vitamins and minerals. Try pressure cooking, or reuse the starchy water in dals or kadhi. Image Source: canva

Peeling too much

Peeling potatoes, lauki, or carrots removes fibre and nutrients under the skin. Wash and cook with skin on when possible. Image Source: canva

Cooking in aluminium

Acidic foods in aluminium vessels can leach metal into your meal. Long-term use is linked to memory loss and bone issues. Prefer stainless steel or iron. Image Source: canva

Pressure cooking everything

While efficient, pressure cooking greens can destroy antioxidants. Use open-pan or steam leafy veg like spinach and methi instead. Image Source: canva

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