Because, unintentionally, we make these very common mistakes in the kitchen, which reduce the nutritional value of our meals!
And interestingly, most of these mistakes, our grandmothers already knew how to avoid with simple home tricks... Even worse! Our grandmothers even taught us to use things we shouldn’t use.
What’s it all about?
- Overcooking vegetables – the biggest silent culprit for vitamin loss
If you’ve ever cooked broccoli again and it turned into a soft, pale mush, then you know what we’re talking about. Vegetables are sensitive, especially because of thermolabile vitamins (sensitive to heat), such as vitamin C and folic acid (B9). These already start to decompose at temperatures above 36 and 80 degrees Celsius, respectively.
According to the American Department of Agriculture (USDA), when boiling carrots in water, over 50% of vitamin C is lost after just 10 minutes, and with broccoli, even up to 70%.
A study published in 2021 in Food Chemistry showed that steaming preserves up to 90% of antioxidants, while frying reduces them by as much as three-quarters.
Interestingly, our grandmothers knew how to steam without expensive devices—just with a sieve over a pot of boiling water. Today, we’d call this blanching (briefly heating in boiling water for 2–3 minutes at most). After this, simply rinse the vegetables quickly with cold water to stop the cooking. This preserves color, texture, and vitamins.
If you prefer saut{-15447}ing, be careful not to stew the vegetables for too long. Broccoli, for example, is perfectly cooked in 4 minutes of steaming, carrots in 6 minutes, and spinach in just 1 minute.
Folk wisdom says: vegetables need to remain alive, not dead from cooking. That’s now been scientifically proven. Vegetables that retain their freshness and crispness contain more active enzymes and aid digestion. - Incorrect use of oil – when healthy becomes harmful
Many people think oil is healthy and can be used for everything. But this is far from true! Each oil has its own smoke point. That’s the temperature at which oil starts to overheat, break down, and release harmful substances. When oil exceeds this point, acrolein is formed—a substance that irritates the respiratory system and can cause oxidative stress in the body.
Some examples:- Olive oil has a smoke point around 190{-15696}C,
- Sunflower oil around 220{-15696}C,
- Coconut oil even up to 230{-15696}C.
Therefore, olive oil is wonderful for salads, sauces, or gentle saut{-15447}ing, but definitely not for frying. For frying, coconut or avocado oil is more suitable.
A study from 2023, published in the Journal of Agricultural and Food Chemistry, confirmed that when olive oil is repeatedly heated, aldehydes—associated with higher heart disease risk—are released. In everyday terms: if you use the same oil for frying a second time, your body will pay a high price for it.
If you store oil after cooking in a bottle, as many people do, it means that the next day, your salad will contain oxidized fats that burden the liver.
If you want a home solution that works, try cooking without oil. For example, you can stew vegetables in water or broth, then add a spoonful of cold-pressed oil after cooking. This way, the oil keeps its beneficial properties and your meal stays light and healthy. - Olive oil has a smoke point around 190{-15696}C,
- Peeling fruit – what you throw away is often the healthiest part
Our hands almost automatically reach for a knife when we get an apple, pear, or cucumber. We think it’ll be cleaner, but the truth is, we’re throwing away the most nutritious part of the fruit. Fruit peel contains a lot of fiber, vitamins, and antioxidants:- Apple peel contains up to 4 times more fiber than the flesh.
- In apple peel there’s also quercetin, a natural antioxidant that reduces inflammation and helps the heart.
- One portion of apple peel contains up to 2.3 mg of quercetin, while a peeled apple has only 0.3 mg.
That’s no small difference. In 2020, a study from Cornell University revealed that apple peel contains as many as thirty different types of antioxidants that together act as the body’s natural shield against oxidation.
Of course, nowadays, the question of pesticides arises. That’s why it’s crucial to wash fruit and vegetables thoroughly. The best method is the old grandmother’s trick: baking soda and vinegar.
A 2017 study (published in the Journal of Agricultural and Food Chemistry) showed that soaking apples in a baking soda solution for 15 minutes removes up to 96% of pesticides.
Therefore, if possible, choose organic fruit or from a local farmer.
Folk wisdom has long known the trick: what nature covers is meant to be eaten. Nature didn’t give us peels for decoration, but as a protective layer full of life. - Apple peel contains up to 4 times more fiber than the flesh.
- Incorrect food storage – the silent nutrient thief in your fridge
When we prepare food, we think the job is done. But nutritional value can still be lost while it sits in the fridge. The main enemy of nutrients is oxygen, which causes oxidation, and during this process, vitamins such as vitamin C break down.
For example, freshly squeezed orange juice loses up to 50% of its vitamin C after just 24 hours if left uncovered in the fridge. Cooked vegetables lose up to 30% of their antioxidants after two days, and half after three days.
The biggest mistake people make is storing food in plastic containers without lids. It’s best to use glass containers with lids or simply cover a plate with natural beeswax wrap. This keeps out air and moisture.
Another common mistake is washing fruit and vegetables before putting them in the fridge. Moisture speeds up rotting and mold growth. So always wash them right before use.
A 2024 study by the European Food Safety Authority found that households that store food properly (in dry, ventilated containers without excess moisture) reduced food waste by 25% and maintained higher nutritional value.
Folk wisdom here has a simple rule: the fridge is not a grave, food should breathe in it. That means not sealing food in a vacuum, but storing it in a way that keeps its freshness and life.
Effective home solutions
Looking at all these mistakes, it may seem like small things. But these little habits are exactly what separates a healthy body from a tired one. A Harvard School of Public Health study from 2022 showed that people who eat at least 400 grams of fresh vegetables and fruit every day live, on average, 5 years longer. But this effect was only observed in those who prepared food properly—meaning not overcooking, using appropriate oils, and storing food correctly.
You can do a lot at home with just a few simple tricks:
- Cook vegetables for the shortest time possible, preferably steaming rather than boiling.
- Add oil only after cooking, not during frying.
- Eat fruit with the peel whenever possible.
- Store food in closed glass containers and use it within two days.
Once you make these tips part of your daily routine, you’ll notice food has more taste, more color, and most importantly, more strength.
Fewer complications, more life on your plate
Health doesn’t start in the pharmacy, but in the kitchen. And you don’t need to buy expensive food supplements to feel better. Nature has already provided everything we need. We just have to make sure not to destroy it while cooking.
Every bite prepared with care becomes medicine. And if your grandmother were to give you any advice today, she’d probably say: Don’t rush cooking, but don’t overdo it either. Nature knows how food prepares itself.
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