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

While matcha has become a favourite for many, it comes with its own set of benefits and cautions. Celebrated for its energising properties and health perks, matcha is not completely risk-free. Overdoing it can lead to certain health issues. Recent research suggests that excessive matcha consumption can affect the heart and digestion. We spoke to Dr. Rahul Mehrotra, Chief - NIC & Clinical Cardiology, Artemis Hospitals, to understand more.

How Overconsumption of Matcha Can Impact Your Heart or Health?

Matcha contains caffeine, and consuming it in large amounts can increase heart rate, cause palpitations, raise blood pressure, or trigger anxiety in sensitive individuals. While L-theanine in matcha usually has calming effects, too much caffeine can overpower this balance.

Digestively, matcha is slightly acidic. Overconsumption can lead to stomach upset, acid reflux, or constipation, especially on an empty stomach. Additionally, matcha can interfere with iron absorption from plant-based foods, potentially raising the risk of iron deficiency over time if your diet isn’t balanced.

While matcha offers notable benefits such as improved metabolism and focus, taking too much may offset these advantages. The best approach is moderate consumption as part of a balanced diet.

Benefits of Moderate Matcha Consumption

• Sustained Energy Boost: Matcha provides a smooth, long-lasting energy lift without the jitters of coffee, thanks to the combination of caffeine and L-theanine. This helps maintain steady energy throughout the day.
• Rich in Antioxidants: Packed with catechins, matcha helps neutralise harmful free radicals, supports overall wellness, and can promote liver health.
• Enhanced Focus and Relaxation: L-theanine in matcha encourages calmness while enhancing concentration, making it an excellent drink for mental clarity.
• Boosts Metabolism: Regular matcha consumption may help improve metabolism and support fat burning, assisting with weight management when paired with a healthy lifestyle.
• Supports Heart Health: Drinking matcha regularly may aid in regulating blood sugar, reducing blood pressure, and lowering bad cholesterol, all of which contribute to heart health.

According to Dr. Rahul Mehrotra, enjoying matcha sensibly allows you to harness its benefits without risking adverse effects on your heart or digestion.

How Much Matcha Should You Consume?

• One to Two Cups Per Day: Most experts suggest limiting matcha to one or two cups daily.
• Caffeine Limit: Make sure your total caffeine intake—from matcha and other sources—does not exceed 400 milligrams per day.
• Pregnant Women: Expecting mothers should be careful with matcha and other caffeinated drinks to avoid potential complications.
• Caffeine Sensitivity: If you are sensitive to caffeine, it’s wise to reduce your matcha intake to prevent side effects like jitteriness or palpitations.
• Age and Health Considerations: Older adults or people with conditions such as high blood pressure should check with a doctor before increasing their matcha consumption.

Those with higher caffeine tolerance might handle more matcha without issues, while younger individuals or those with underlying conditions, such as liver problems or high blood pressure should approach it with extra caution.

MCT oil has become a popular supplement in the world of health and wellness, often praised for its ability to boost energy, support weight management, and improve brain function. Derived from medium-chain triglycerides, fats that are more easily digested and converted into energy than long-chain fats.

Whether you are an athlete, someone looking to support cognitive health, or simply exploring healthier fat options, understanding what MCT oil is, how to use it, and why it has gained so much attention can help you decide if it belongs in your daily routine.

What Is MCT Oil?Medium-chain triglyceride (MCT) oil is a processed oil typically derived from coconut or palm kernel oil, though small amounts of MCTs are also naturally present in foods like dairy. As the name suggests, MCT oil contains medium-length chains of fats called triglycerides. Because these fatty acids are shorter than the long-chain fats found in many other foods, the body can digest and convert them into energy more quickly.

There are four main types of medium-chain fatty acids: lauric acid, caproic acid, caprylic acid, and capric acid. MCT oil is made up almost entirely of caprylic and capric acids, which are thought to be the most easily absorbed and metabolised by the body.

MCT oil is versatile and easy to add to your daily routine, but it’s best to start small to see how your body responds. Begin with 1 teaspoon a day and gradually increase to 1–2 tablespoons if tolerated. Here are some simple ways to use it:

• In your morning coffee or tea: Blend it in for a creamy texture and sustained energy.
• Smoothies and shakes: Add a spoonful for an extra boost of healthy fats.
• Salad dressings or sauces: Use it as a light base or mix with olive oil.
• Cooking: MCT oil has a low smoke point, so it’s best for drizzling over foods rather than frying or high-heat cooking.

Why Is MCT Oil Getting So Popular?

Additionally, studies suggest that MCT oil may support weight management, improve mental clarity, and even aid digestion. It is is easy to add to coffee, smoothies, or salad dressings which also makes it an attractive option for those seeking a simple way to incorporate healthy fats into their diet.

MCT Oil: Benefits

While MCT oil is not a magic fix, it can be a useful addition to a balanced diet when taken in moderation. Its potential benefits for energy, metabolism, and brain health make it popular among health enthusiasts, but it is important to consult a doctor before making it a regular part of your routine. Choosing high-quality MCT oil and using it wisely can help you enjoy its advantages without unwanted side effects.

Taking care of our brains should be a top health priority. After all, the brain controls nearly every function in our body. As we age, however, our brain function naturally declines, and the risk of dementia rises. Dementia is a term that covers memory loss and other cognitive difficulties that significantly affect daily life. Current data suggest that the number of dementia cases—now around 514,000 per year, could double by 2060, highlighting the urgent need for ways to protect the brain.

Research shows that lifestyle choices have a major impact on brain health. But did you know that certain diets can help lower your risk of Alzheimer’s? Here’s what you need to know.

What is Mediterranean Diet?

Mediterranean Diet Could Lower Alzheimer’s Risk by 35%

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While the Mediterranean diet as a whole was linked to reduced dementia risk, researchers highlighted a few key components that seem to have the most impact: fresh fruits, nuts, and sources of monounsaturated fats, such as olive oil and avocados.

The study indicates that sticking to the Mediterranean diet over the long term may substantially lower the risk of Alzheimer’s, even for those with a genetic predisposition. This diet is packed with fiber, antioxidants, healthy fats, and lean proteins, found in foods like fruits, vegetables, nuts, seeds, legumes, whole grains, seafood, and olive oil. Incorporating more of these foods into your daily meals can be a simple way to support brain health.

How To Follow a Mediterranean Diet?Incorporating the Mediterranean diet into your daily routine doesn’t have to be complicated. Start by adding more fresh fruits and vegetables to every meal, swapping refined grains for whole grains, and including nuts, seeds, and legumes as snacks or salad toppings. Use olive oil as your main cooking fat instead of butter or processed oils, and aim to include fish or seafood a few times a week.

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Red meat and sweets can be enjoyed occasionally, rather than daily. Beyond food, try to stay active through walking, yoga, or other forms of exercise, and make mealtimes a social experience whenever possible, sharing meals with family or friends to combine nutrition with connection and reduced stress.

For personalised guidance, consulting a registered dietitian can help you create a plan that fits your tastes and lifestyle.