The process of cooking determines what nutrients are left in it

We have a lot of awareness building in recent times on the kind of nutrients and food types required for our body. We see a whole lot of articles and advice on social media on foods which are good for weight loss or to avoid as well; on Vitamins and nutrients the body is lacking due to pesticides, pollution, etc. thus leading to several health issues and so on.

However often neglected, but certainly one of the most important part of nutrition is the way the food is obtained and cooked. These few simple steps would help us get the best out of the food we consume and lead to a healthy body with optimal food intake.

1. Firstly we should try to get locally produced seasonal fruits and vegetables for our intake. The reason why a certain kind of grain, fruit or vegetable grows in a particular season -in a particular kind of environment- is not by coincidence but by design of nature. Locally produced seasonal food is best received and digested by the body when compared to exotic imported food.

2. The way you cook is the next most important thing. The most commonly used methods of consuming/cooking food are: Eat it raw, Steaming, Boiling, Frying, Baking or Microwaving.

Eat it raw: When eating raw, the vegetables and fruits are digested fastest and have their complete nutrients intact.

Some kinds of vegetables must be cooked before consuming as it is easier to digest these foods when cooked, it adds anti-oxidants when cooked and the bacteria needs to be killed before consuming. In such cases the following is the preferred method of cooking in the same order:

Steaming: Cut the vegetables and steam them in a pressure cooker for 10 minutes.

Boiling: Soaking in water and boiling the vegetables kills more of the nutrients but is the next best approach.

Not advised methods:

Frying: Frying in oil kills most of the nutrients, the texture, colour and taste.

Baking: Better than using a microwave, however the prana (life) and quality of the food is lost.

Microwaving: Apart from killing nutrients and prana, it disturbs the composition of the food. Totally avoid and use only for re-heating if ever used.

Juice: Vegetables which can be eaten raw and all fruits- must be eaten raw and eat it as a whole. Avoid cutting them into very small pieces as exposing to the air cuts down into nutrients due to Oxidation. Minimize juices. Juices should be consumed only if eating the same is not a possible option.

Processed food: The preservatives, fat and chemicals used in these kinds of food totally destroys the food and have huge negatives effects on the body. Avoid as much as possible.

Frozen food: Almost all nutrients are lost in frozen vegetables. Only foods that require freezing temperatures must be frozen. Extending the shelf life of regular food by freezing is equivalent to consuming food which no longer has anything left in it.

In short, consume food closest to you, fresh, organic & cook it simple – to keep the food tasty, nutritious and alive – and keep you Healthy and full of life!