Cooking Mistakes That Quietly Kill Nutrients

As we approach World Food Safety Day (June 7), it is worth remembering that food safety is not only about hygiene - it is also about preserving nutrition through proper cooking techniques. Many everyday cooking habits unintentionally reduce nutrient value and alter food quality.

Overheating Oil

Heating oil until it heavily smokes can degrade healthy fats and produce harmful oxidation compounds. Conversely, insufficiently heated oil prevents the proper release of beneficial compounds from spices.

Better practice:

Heat oil adequately, but avoid prolonged smoking.

Burning Spices and Aromatics

Garlic, turmeric, cumin, and coriander contain antioxidants and bioactive compounds that break down under excessive heat.

Better practice:

Cook the spices over medium heat, avoiding charring.

Overcooking Vegetables

Long cooking durations significantly reduce heat-sensitive nutrients such as Vitamin C, folate, and several B vitamins.

Better practice:

Add delicate vegetables later and avoid prolonged boiling.

Reheating Food Multiple Times

Repeated reheating can reduce nutrient quality while also increasing food safety risks if storage conditions are improper.

Better practice:

Reheat only the portion being consumed.

Excessive Washing of Rice and Vegetables

Repeated washing can lead to loss of water-soluble nutrients, especially in enriched grains and cut vegetables.

Better practice:

Wash vegetables before cutting and avoid over-rinsing grains.

Food Safety Is Also Nutrients Safety

The theme of World Food Safety Day 2026 — “From burden to solutions – safe food everywhere” — reminds us that cooking is both an art and a science. Small changes in technique can help preserve nutrients, improve food quality, and support long-term health.