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5 Common Ways You’re Making Veggies Less Healthy


You may have decided to consume the recommended daily amount of veggies, but that doesn’t mean you’re reaping all its health benefits. If you want to get the most nutrition from your veggies, make sure to prep them the right way and avoid these common cooking mistakes.


  1. Using Any Kind of Oil

Stir-fry veggies seem like a good choice for dinner, but think again if you’re sautéing them in seed oils like sunflower seed oil and canola oil. These types of oil contain unsaturated fats that oxidize and become toxic when exposed to high heat. A healthier option is to sauté vegetables in coconut oil or in grass-fed butter.

  1. Overcooking

This is the most common mistake people do to their food. Oftentimes, overcooking leaves the vegetables mushy and dull in colour, so they are no longer appetizing to eat. The worst part, too much heat ruins its nutritious components. Your best bet is to steam your veggies for four to five minutes before frying them—or serve them right away after steaming them.


  1. Heating the Wrong Way

While microwaving is quick, it can easily overcook your vegetables, reducing its nutritional properties. Even worse, microwaving veggies in plastic containers can contaminate them with toxins, like BPA. If you nuking is necessary, do so in glass containers without plastic wraps.

  1. Peeling Veggie Skin

One thing that people do before cooking potatoes (and carrots, cucumbers, parsnips, etc.) is to peel the skin off. What most of us don’t know is that vegetable skin is full of valuable nutrients. And by peeling the skin off, the veggies is also stripped off significant amount of its nutrients. For optimal health benefits, do not peel the skin off.

  1. Tossing Them On the Grill

Grilling is a healthier cooking option because it doesn’t require oil to cook the food. However, the dry and very high temperature of the griller can deplete your veggies nutritional content. If you must grill your veggies, try using cooking baskets. But remember that too much heat is still isn’t good, so be sure to do it with caution.


Vegetables are naturally nutritious, but the way you prepare them greatly matters in terms of preserving their nutritional content. Cook your produce the right way and ensure you’re sealing all its nutrients for you and your family’s benefit.