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

Weight loss is one of the most discussed health topics today, with countless strategies promising results. Two approaches that have gained attention recently are the use of Ozempic, a medication designed to regulate appetite and metabolism, and the longevity diet, a mindful, whole-food approach aimed at long-term health benefits. But which is truly more effective for shedding pounds and maintaining overall well-being?

We got in touch with Dr. Pratyaksha Bhardwaj, World Record Holder Dietician and Weight Management Expert, who shared her insights on how both methods work and which might suit different individuals.

What is Ozempic?

Ozempic is a prescription medication that helps regulate appetite by acting on the digestive system and influencing metabolic pathways. Dr. Bhardwaj explains, “Ozempic works quickly because it impacts the hormones that control hunger, making it easier for people to reduce their calorie intake.”

This medication is particularly useful for individuals struggling with obesity, insulin resistance, or difficulty maintaining long-term weight loss. “For people who need rapid results or are starting their weight loss journey, Ozempic can provide a significant boost,” says Dr. Bhardwaj.

However, she also cautions that Ozempic requires medical supervision and carries potential side effects. Without lifestyle changes, there is a risk of regaining weight once the treatment stops.

What is the Longevity Diet?

The longevity diet is a plant-focused way of eating that also includes periods of a fasting-mimicking diet to support long-term health. It encourages meals built around vegetables, fruits, whole grains, legumes, and nuts, while cutting back on red meat, packaged foods, and sugary items. The plan is grounded in scientific research and combines everyday nutritious eating with short stretches of a controlled, low-calorie, fully plant-based diet a few times each year.

As per Everyday Health, the diet centres on mostly plant foods, with plenty of leafy greens, seasonal fruits, whole grains, beans, lentils, nuts, and seeds. Olive oil and other healthy fats are used regularly. Protein comes mainly from plant sources, though a few servings of low-mercury fish may be included each week. It calls for limiting red and processed meats, sweets, and refined grains. Some versions suggest keeping meals within a twelve-hour window, such as between morning and early evening.

Unlike Ozempic, the longevity diet is a long-term, holistic approach to eating. Dr. Bhardwaj describes it as “a diet based on whole foods, mindful eating, timing meals according to your circadian rhythm, and creating sustainable metabolic health.”

While results are slower, the longevity diet promotes cellular integrity, reduces inflammation, balances gut health, and builds lasting healthy habits. “This isn’t a quick fix,” Dr. Bhardwaj notes, “but the benefits extend beyond weight loss, supporting overall health for the long term.”

Which One is Better?

Determining which approach is better depends largely on individual goals, medical history, and lifestyle. According to Dr. Bhardwaj, “Ozempic can provide momentum and jumpstart weight loss, especially for those facing metabolic challenges, but the longevity diet ensures long-term sustainability and better overall health.”

She emphasizes that combining knowledge from both approaches can sometimes be the most effective strategy. “Using Ozempic under medical supervision to get started, while gradually incorporating the principles of a longevity diet, can help people achieve both short-term results and long-term wellness.”

Ultimately, choosing between Ozempic and the longevity diet isn’t about one being universally better than the other, it’s about finding the method that fits your body, lifestyle, and long-term health goals.

One of the challenges neurologists are seeing today is the steady rise in patients who show neurological problems tied to low vitamin B12 levels, especially among people who follow a strict vegetarian diet.

Recent findings from several PubMed studies, along with insights from practicing neurologists such as Dr Priyanka Sehrawat, who trained at the All India Institute of Medical Sciences (AIIMS), Delhi, indicate that people who follow a strict vegetarian diet face a much higher risk of developing vitamin B12 deficiency.

Dr Sehrawat explains that plants do not make vitamin B12 because they have no biological need for it, so a purely plant-based diet often falls short. Research also shows that this deficiency affects vegetarians across all age groups, including children, teenagers, adults and older individuals.

Why Vitamin B12 Matters

Vitamin B12 plays several key roles in keeping the body functioning well. It helps the body form healthy red blood cells, which maintain strong haemoglobin levels. It is involved in the repair and formation of DNA, the genetic framework that guides every cell. Just as importantly, it helps build and maintain the myelin coating around nerves, which allows signals to travel smoothly throughout the nervous system.

In a recent Instagram video, Dr Sehrawat highlighted why strict vegetarians rank among the most susceptible. She reiterated that plants cannot produce vitamin B12 at all. As a result, those who rely only on plant foods may not receive enough of this essential nutrient, and over time the body’s reserves begin to decline.

Why Plant-Based Diets Fall Short in Vitamin B12?

The doctor noted that vegan diets are built almost entirely on plant-based foods, which do not naturally contain enough vitamin B12. This nutrient is produced by bacteria that live in animal tissues and certain fermented foods. Although some fortified items exist, they often fall short of daily needs, especially for people with faster metabolisms or digestive problems that affect absorption.

Vitamin B12: Symptoms you Should Watch Out For

Persistent tiredness and weakness

When B12 levels drop, the body struggles to produce enough red blood cells. Reduced oxygen supply to tissues leads to constant fatigue, even after good rest, and a general decline in stamina.

Numbness, tingling or nerve sensitivity

Because B12 supports the maintenance of the myelin sheath, a deficiency may cause unusual sensations, such as tingling, numbness or heightened nerve sensitivity, especially in the hands and feet.

Memory lapses, mood swings or mental fog

Low B12 levels can affect concentration and memory and may contribute to mood changes or a sense of mental dullness.

Pale skin, shortness of breath, slow healing

Anaemia caused by inadequate red blood-cell production may appear as paler-than-usual skin, difficulty catching your breath during activity, or wounds healing more slowly than normal.

Tips On How Vegetarians Can Stay Safe

To prevent this hidden deficiency, vegetarians may consider the following steps:

• Choose fortified items, such as cereals or plant-based milk with added B12

• Add dairy or eggs, if compatible with their dietary preferences

• Use supplements or oral B12 tablets when food sources are limited

• Go for routine blood tests to monitor B12 levels, particularly if symptoms begin to show

Choosing a vegetarian lifestyle can be meaningful and fulfilling, but good nutrition requires attention. Dr Sehrawat’s reminder makes it clear that although plant-based diets have many benefits, they must be paired with reliable B12 sources to prevent a shortage that could affect long-term health.

Vitamin B12 Deficiency: Diagnosis, Symptoms and Treatment Options

Doctors are now seeing more individuals with low B12 levels who come in with unexplained nerve pain, cognitive decline or constant fatigue. The deficiency tends to progress slowly, which means many symptoms only appear after nerve damage has already started.

The doctor added that a simple blood test can detect the deficiency early enough to avoid long-term damage. Since vitamin B12 deficiency is one of the most reversible neurological conditions, timely supplements taken by mouth or through injections can restore levels and protect nerve function. Recovery may take longer if the deficiency is already severe.

On social media, many influencers mix colostrum powder into smoothies and coffees. Podcast ads promote it with big promises such as stronger immunity, better digestion, weight management, and quicker recovery after exercise. A spokesperson for GNC said in an email that interest in colostrum has surged over the past year.

In the company’s “Anti Trend Report,” colostrum was listed as one of the year’s standout supplement trends. Often nicknamed “liquid gold” for its warm golden colour or described as the body’s “starter kit” for newborns, colostrum plays a vital role in early development. The question many adults now ask is whether colostrum supplements are actually good for them.

What Is Colostrum?

Colostrum is the earliest form of milk produced during pregnancy. It develops in the mammary glands and supports a baby’s first line of defence against illness. If you choose to breastfeed, this is the first milk your baby receives. If breastfeeding is not possible or the baby has trouble latching, colostrum can be expressed by hand. It is rich in protein, vitamins, minerals, and antibodies that help build a newborn’s immunity. Cleveland Clinic notes that its deep golden tone and concentrated benefits have earned it the name “liquid gold.”

What Is Colostrum Made Of?

Colostrum contains a high level of protein with very little fat or sugar. It also carries white blood cells that create antibodies. These antibodies help protect a newborn from infections. Even in small amounts, colostrum is dense with nutrients, so a newborn’s stomach needs only a little to gain its benefits.

What Kind of Nutrients Are in Colostrum?

Colostrum offers a wide range of protective nutrients for a newborn. These include:

• Immunoglobulin A, which is an antibody.
• Lactoferrin, a protein that helps guard against infections.
• Leukocytes, which are white blood cells.
• Epidermal growth factor, a protein that encourages cell growth.

Are Colostrum Supplements Safe to Use?

Most people can take colostrum supplements without trouble, though they are not right for everyone. There are possible concerns, including allergic reactions in people who are sensitive to dairy, the chance of interfering with immune responses in those with weakened immunity, and digestive issues such as nausea or bloating when taken in larger amounts. MD Anderson Cancer Center advises speaking with a healthcare professional before using colostrum, especially if you have existing medical conditions or are pregnant or breastfeeding.

Who Should Be Cautious?

People with milk allergies: Because colostrum comes from dairy, it can cause allergic reactions and should be avoided.

Immunocompromised individuals: Those with weakened immune systems should discuss it with a doctor, as the immune-active components in colostrum may not be suitable for them.

Pregnant or breastfeeding women: These groups should only use colostrum supplements if a doctor recommends it.

Individuals with dairy intolerance: Anyone who reacts to milk or other dairy products should avoid colostrum as well.