Vegetables are certainly one of the healthiest foods rich in vitamins, minerals, fiber, and protective plant compounds, they play a big role in maintaining general health and preventing common diseases. However, when it comes to cooking vegetables, how you cook them can make a difference in their nutritional value.

Among the most common cooking methods are boiling and steaming, both of which affect vegetables in different ways. Although boiling immerses the vegetables in water, steaming uses hot vapor to cook the food. So, should you steam or boil vegetables for the best health benefits?

Vegetables have such essential nutrients that they present loads of health benefits to humanity. They are not just rich in vitamins but carry beta-carotene also, which acts like a shield against oxidative stress from any source and decreases the chances of severe diseases like heart disease, cancer, and diabetes. In addition, vegetables act like a great source of dietary fibers, which are imperative to digest food, maintain healthy blood sugar, and increase satiety for a long time.

However, as healthy as vegetables are, the way they are cooked plays a huge role in how well our body can absorb these nutrients. The cooking method you choose can either enhance or diminish the nutritional value of your vegetables.

Is Steaming A Healthier Choice?

Steaming is considered to be one of the healthiest methods for cooking vegetables. In this method, the vegetables are placed in a perforated basket above boiling or simmering water and allow steam to rise and cook the food gently. Since steaming doesn't require direct contact with water, there is a loss of fewer nutrients as compared to boiling.

One of the main benefits of steaming is that it does help retain water-soluble vitamins, vitamin C and B vitamins, which are commonly leached out when boiled vegetables soak in water. Research evidence has shown that steaming can have a higher concentration of retention of some vitamins, including vitamin C, beta-carotene, and flavonoid antioxidants, than boiling does. In fact, it was found in a 2009 study that steaming broccoli, one of the healthiest vegetables, would retain the most nutrients in comparison to five other ways of cooking, including boiling, microwaving, and stir-frying.

Steaming also maintains plant compounds like flavonoids, which are among the most potent antioxidants known for their association with several benefits, including cancer prevention. A study on different cooking methods showed that steaming enhanced the flavonoid antioxidants in most vegetables, including broccoli, spinach, and carrots. However, some vegetables, such as carrots, are increased in beta-carotene when steamed. Beta-carotene is a form of vitamin A that is crucial for eye health and immune function.

One of the interesting results of comparative research between steaming and boiling is that the vitamin C loss is less during steaming, especially as it is one of the sensitive vitamins to heat and water. It has been demonstrated that, in terms of loss, steaming vegetables have shown a very minor loss of vitamin C, only 14%, after five minutes of steaming. However, a loss of 54% was noted when boiling the vegetables.

Does Boiling Causes Loss of Nutrients?

Boiling the vegetables can save so much time, but boiling the vegetables does not guarantee their highest nutrient retention. Boiling simply puts the vegetables under hot water and cooks it under direct heat. However boiling can be said to be very swift since it will result in getting rid of nutrients found in water. To explain, many vegetables have massive portions of vitamins; for example, vitamin C can be dissolved by hot water during boiling. Most, therefore will leach away from the prepared meals.

Aside from Vitamin C, beta-carotene is one of the few major losers in boiled foods. Laboratory tests done on peas and cauliflower reveal that their more than 50 percent levels of antioxidants were destroyed. Boiling also causes huge losses of vitamins and minerals to vegetables such as spinach, broccoli, and Brussels sprouts. If you have to boil your vegetables, try to limit the time and avoid overcooking to minimize the loss of nutrients.

Interestingly, some vegetables, like carrots, may benefit from boiling, as boiling has been shown to increase the bioavailability of beta-carotene. However, this benefit is typically outweighed by the significant loss of other nutrients when boiled.

Can Microwaving Vegetables Be A Healthier Alternative?

If you’re looking for an alternative cooking method that preserves nutrients, microwaving could be a good option. Microwaving is the method of cooking food using electromagnetic waves and requires very less or no water. Thus, microwaving is a gentler method of cooking that helps retain water-soluble vitamins such as vitamin C. A study conducted in 2003 showed that vegetables such as zucchini, carrots, and beans, when cooked with little water in a microwave oven, had a significantly high amount of phytonutrients compared to those cooked by other methods, including boiling.

How to Cook Vegetables- Tips to Make The Choice

While steaming and microwaving are excellent ways for cooking vegetables, you can take it to the next level for maximizing the health benefits of your vegetables by using healthy fats in cooking. For instance, sautéing vegetables in extra-virgin olive oil can enhance the absorption of fat-soluble vitamins such as vitamin A, D, E, and K. Olive oil is also rich in antioxidants and polyphenols, which provide additional health benefits.

When cooking vegetables, do not overuse salt. Instead, season with fresh herbs, spices, and lemon juice. This will provide flavor without the negative health effects of too much sodium.

This argument in the war between steaming and boiling vegetables: it is simply a way to better retain the nutrients in food. This way of cooking helps in keeping vitamins and antioxidants from vitamin C, beta-carotene, and flavonoids that play an important role in human health.

The better it would be to steam the vegetables if you want to derive maximum health benefits from it. Steam or broccoli, spinach, carrots-any food cooked- is only allowed by steaming so that a maximum amount of nutrient value is retained. Further alternative, to microwaving, minimal water can be used too. No matter how one cooks his vegetables, add healthy fats like olive oil and season with herbs; in this way, nutrition of these vegetables will be maximized further.

Making small differences in how you prepare vegetables can make a big difference in your health. The next time you get ready to prepare a meal, steam it instead of boiling so that you have a much healthier, more nutrient-rich plate of vegetables.

Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009

Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009

Indian food is loved across the world—and this cuisine is not just popular for its curries but also for its street food. From gol gappas to samosas to the Indian version of Chinese food, there is so much that the streets offer, and at low prices as well. Yet, the one concern that prevails in the case of street food is cleanliness. Hygiene is rarely maintained when it comes to street food, and during summer, when food can spoil within hours, street food becomes riskier to eat. That being said, an expert has shared insights on the risks of eating street food in summer.

What are the risks involved with eating street food in summer?

Dr Saswata Chatterjee, Gastroenterologist—CK Birla Hospitals, CMRI, in an interview with Health and Me, shared insights on the health risks of eating street food in summer. The expert said that your cravings could lead to food poisoning and even gastroenteritis.

"Food poisoning and acute gastroenteritis (also referred to as 'gastro') have both risen dramatically during the summer months. Many of these illnesses result from poor street food hygiene practices. The hot weather allows for the rapid multiplication of bacteria such as E. coli, Salmonella, and Staphylococcus when they are present in food that has been inadequately protected from contamination and/or hygienically prepared (i.e. raw vs. cooked)," Dr Chatterjee explained.

Why does street food spoil fast?

On the one hand, street food is prepared fresh for immediate consumption. However, sometimes a day's leftovers are carried forward to the next day. Due to extreme heat and inadequate equipment for refrigeration, your favourite street foods are likely to spoil faster than they usually do.

Street food is popular with the public but generally lacks adequate temperature control and sanitary conditions. For example, cut fruit, chutneys, dairy products, and used cooking oil that has been reheated and recycled carry a much higher risk during the heat of summer. In addition, the water used in ice, making pani puris, or any beverage can be a significant source of contamination.

What are the symptoms of gastroenteritis?

Patients usually present with symptoms including, but not limited to, vomiting, diarrhoea, abdominal cramps, fever, and dehydration. Although most patients recover quickly from mild gastroenteritis, in some individuals — especially children, older adults, and those with impaired immunity — complications may lead to severe dehydration or even death.

Staying safe this summer

To prevent illness, raising consumer awareness and providing education are critical. In most cases, it is preferable to eat food that has been prepared in a hygienic manner. Hot, freshly cooked foods are better than cold foods or food that has been left out for long periods of time. It is also wise to avoid eating raw or pre-cut foods from open markets.

If you are craving street food, try making it at home in a more hygienic and controlled manner. Use cleaner and healthier ingredients and enjoy right away. Avoid storing these foods, and if you do, try healthier practices such as refrigeration at a safe temperature in a dry environment.

Every morning across India, fresh fruit finds its way onto the table — mangoes in summer, bananas year-round, grapes, guavas, and more. It remains one of the simplest and most powerful habits for good health. But emerging research is prompting a more nuanced question: not whether we should eat fruit, but how that fruit is grown. Dr Arjun Shah, Consultant Neurologist/Neurophysician, Saifee Hospital, spoke about the risks involved with eating unwashed fruits.

Understanding the Concern: Pesticides and Brain Health

Parkinson's disease is a progressive neurological condition in which dopamine-producing nerve cells in the brain gradually degenerate. This leads to symptoms such as tremors, stiffness, and slowed movement. In India, an estimated 5.8 lakh people are living with the condition, a number expected to rise as the population ages. The causes of Parkinson’s are complex and multifactorial. Genetics, age, and environmental exposures all play a role. Among these, long-term exposure to certain pesticides has drawn increasing scientific attention.

The Chemicals in Question

A number of pesticides have been linked, with varying levels of evidence, to neurological damage and increased Parkinson’s risk in human and animal studies:

1. Paraquat – Strong evidence; still legal in India
2. Chlorpyrifos—Moderate evidence of neurological harm; banned in the EU and US, but used in India
3. Mancozeb / Maneb – Moderate evidence, especially in combination; widely used on fruits like grapes and apples
4. Endosulfan—Strong evidence; banned in India (2011), but residues persist in soil and food chains
5. DDT – Moderate evidence; still used in malaria control programmes
6. Rotenone – Strong evidence in animal models; limited use in India

The concern is not a single meal or occasional exposure. The real issue lies in low-dose, repeated exposure over years, which may quietly accumulate risk. Parkinson’s disease is not caused by one factor alone. Pesticide exposure is just one piece of a much larger puzzle. However, reducing unnecessary exposure is a sensible and low-risk step towards long-term health.

Which Fruits Carry More Residues?

Residue levels often depend on farming practices, but certain patterns are consistently observed. Higher Residue Load (typically thin-skinned or heavily sprayed):

1. Grapes (table and wine)
2. Apples (especially imported varieties)
3. Strawberries
4. Chillies and capiscum
5. Pomegranates

Relatively Safer Choices (thick-skinned or locally grown):

1. Bananas
2. Papaya
3. Amla (Indian gooseberry)
4. Jamun
5. Guava (local and seasonal)

Practical Steps to Reduce Exposure

For most families, the goal is not perfection but simple, consistent habits that lower risk:

1. Wash thoroughly under running water for 30–60 seconds — more than just a quick rinse.
2. Soak before eating in salt water or diluted vinegar for 10–15 minutes.
3. Peel where possible, especially fruits like apples where residues concentrate on the skin.
4. Choose local and seasonal produce, which is less likely to have undergone heavy post-harvest treatment.
5. Opt for organic selectively, especially for high-residue produce like grapes and apples.

The Balanced Perspective

It is important not to lose sight of the bigger picture. Avoiding fruit altogether would do far more harm than good. Fruits are rich in antioxidants and anti-inflammatory compounds that actively support brain health. In fact, locally available options like amla, jamun, and guava are among the most nutrient-dense, neuroprotective foods — affordable, accessible, and deeply rooted in Indian diets. There is no single cause — and no single prevention — for Parkinson’s. But small, informed choices made every day can add up over a lifetime.

Many people turn to a pint of beer after a busy day at work to unwind and blow off steam, but little do they realise that they might be making their brain healthier in the process. According to scientists, a pint of beer has a host of health benefits to offer - apparently, it has brain-boosting vitamin B6, providing about 15 per cent of your daily requirement. Most of the ingredients used in beer are barley, yeast, and wheat, and these ingredients are sources of vitamin B6. However, just because of some benefits, one must not go on a mindless drinking spree.

Is beer good for your brain?

The study, published in the Journal of Agricultural and Food Chemistry, found some health benefits of beer that deserve recognition and credit, but it did not completely overlook the drawbacks. In fact, the drawbacks outweigh the benefits of drinking beer - beer belly and high blood pressure, for instance. In this study, however, researchers dug deeper into the potential benefits of drinking beer. Some of the key benefits of drinking beer are:

1. Healthy immune system
2. Good for the brain
3. Helps obtain energy from carbohydrates and proteins in food
4. Helps the body make haemoglobin

What are the dietary sources of vitamin B6?

Vitamin B6 is found in some foods, and in supermarkets, you can also buy foods fortified with vitamin B6. Some of the best dietary sources of vitamin B6 are:

1. Turkey
2. Pork
3. Chicken
4. Some types of fish
5. Bananas
6. Milk
7. Oats
8. Peanuts

Which type of beer has high vitamin B6 levels?

The study found that bock beer has the highest levels of vitamin B6 because of its high alcohol content. Following this are wheat beer and other dark beers. Non-alcoholic beers, on the other hand, have ethanol removed after full fermentation and provide higher vitamin B6 levels than those that are made with yeasts that produce less ethanol.

How much vitamin B6 do you need in a day?

Researchers noted that men need about 1.4 mg of vitamin B6 per day and women need 1.2 mg. An average lager can provide 20 per cent of the daily requirement, while a non-alcoholic version can provide about 59 per cent. The research further found that one litre of beer can contain 0.3 to 1 mg of vitamin B6. The study findings, therefore, are only beneficial for people looking to optimise their vitamin B6 intake. Researchers also said that because vitamin B6 is found in abundance in food sources, there is almost no need for one to turn to beer for this purpose.

Especially for people dealing with certain health issues, such as chronic kidney disease or alcoholism, beer must not be relied upon to increase vitamin intake. Instead, it is important to focus on other sources of B vitamins like B12 or B2, which are found in abundance in animal foods and dairy products. These foods can also help you absorb energy better from food and play a role in metabolism. People who are vegan can opt for other fortified substitutes to meet their nutritional requirements.