Health experts warn common cooking mistake can make 'a big difference'

There are so many ways to look after our health these days including eating well, exercising and taking care of our mental health.

Eating a balanced and healthy diet is an incredibly important part of maintaining good general health and wellbeing. And consuming a variety of fruit and vegetables in our diet is crucial to ensure our bodies get all of the nutrients we need.

Eating lots of fruit and vegetables benefits us in many ways including strengthening our immune systems, helping with weight management, antioxidants, and dietary fibre.

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But there is one common mistake that people make when incorporating veggies into their meals.Dr. Emily Alfonsi, medical director at Shade Skin, a leading Skin Cancer Clinic, is on a mission to help families and foodies get the most out of their greens with simple cooking tweaks.

She said: "Vegetables are nature’s nutritional superheroes. But their nutrient content can easily be destroyed when exposed to high heat for too long. By adjusting your cooking methods, you can preserve more vitamins, minerals, and antioxidants.

“Cooking times may seem like a small detail, but they make a big difference in how much nutrition you’re really getting. It’s about balance and simple changes that fit your lifestyle.”

Dr Alfonsi has shared the optimal cooking time and technique for a variety of common vegetables.

• Broccoli: Steam for 5–7 minutes to retain its Vitamin C and sulforaphane, a compound linked to cancer prevention.
• Spinach: Sauté for just 2–3 minutes or steam for 1–2 minutes to preserve iron and folate.
• Carrots: Roast at 180°C (350°F) for 15–20 minutes to maximise beta-carotene or steam for 7–10 minutes.
• Asparagus: Blanch for 2–4 minutes or grill for 5–7 minutes to keep it vibrant and nutrient-rich.
• Peppers: Stir-fry for 5 minutes to maintain their high Vitamin C levels.
• Brussels Sprouts: Roast at 200°C (400°F) for 15–20 minutes for a delicious caramelised taste while preserving antioxidants.

Key Tips for Cooking Vegetables

• Avoid Boiling for Long Periods: Water-soluble vitamins like Vitamin C and B vitamins can leach into the cooking water. If boiling, reuse the water in soups or sauces.
• Use Quick Cooking Methods: Steaming, blanching, and stir-frying are the best methods to preserve nutrients and ensure vibrant textures.
• Go Raw When Possible: Some vegetables, like cucumbers and peppers, are nutrient-packed when eaten raw in salads or as snacks.
• Don’t Fear the Roast: Roasting caramelises natural sugars, making vegetables more palatable while retaining many nutrients.

Dr. Alfonsi encourages everyone to experiment with different cooking techniques to find what works best for their preferences and routines.

She concluded: “The key is to avoid overcooking while still enjoying your meals. A little care in the kitchen goes a long way in keeping your body healthy.”