Cooking is an essential part of everyday life, but preparing delicious meals is not the only thing that matters. The way we wash, chop, boil and fry ingredients can also affect their nutritional value. Some common cooking habits may cause the loss of important vitamins and minerals or reduce the body's ability to absorb certain nutrients.

Celebrity chef Pankaj Bhadouria has highlighted five cooking mistakes that people should avoid to get more nutritional benefits from their daily meals. Here is what you need to know.

1. Washing Rice Too Many Times

Washing rice before cooking helps remove dust, surface starch and other unwanted particles. However, repeatedly rubbing and rinsing rice may wash away some water-soluble nutrients, including certain B vitamins, particularly in enriched rice.

Instead of washing rice excessively, rinse it gently a few times until the water becomes relatively clear. This helps maintain cleanliness without unnecessary washing.

2. Cooking Tomatoes Without Any Oil

Many people avoid oil while cooking to reduce their calorie intake. However, tomatoes contain lycopene, a powerful antioxidant that is better absorbed by the body when consumed with some dietary fat.

Adding a small amount of oil while cooking tomatoes can improve lycopene absorption. Olive oil or other cooking oils can be used according to your dietary preferences. You do not need to add excessive fat to benefit from this combination.

3. Boiling Spinach for Too Long

Spinach is a nutritious leafy vegetable that provides folate, vitamin C, vitamin K and several minerals. However, prolonged boiling can cause water-soluble nutrients, particularly folate and vitamin C, to leach into the cooking water. Some vitamins are also sensitive to heat.

To preserve more nutrients, consider steaming spinach, sautéing it briefly or cooking it for a shorter duration. If you boil spinach, using the cooking water in soups or gravies can help retain some of the nutrients that have dissolved into it.

4. Cooking Garlic Immediately After Chopping

Garlic contains beneficial compounds associated with several health effects. One of the best-known is allicin, which forms when the enzyme alliinase acts on a compound called alliin after garlic is crushed or chopped.

Allowing chopped garlic to rest for around 5–10 minutes before cooking may give this reaction more time to occur. High heat can affect the enzyme and the resulting compounds, so adding garlic after a short resting period may help preserve some of its beneficial properties.

5. Reusing Cooking Oil Repeatedly

Reusing oil after deep-frying is a common practice in many kitchens. However, repeatedly heating oil at high temperatures can cause oxidation and the formation of potentially harmful compounds. The risk increases when oil is overheated, used many times or allowed to deteriorate.

Avoid repeatedly reusing frying oil. If you do reuse it, let it cool, filter out food particles and store it safely, while avoiding oil that has darkened significantly, smells unpleasant, becomes unusually thick or starts smoking at normal cooking temperatures. Fresh oil is preferable when the previous oil has deteriorated.

Small Changes That Can Make Your Cooking Healthier

Maintaining the nutritional value of food does not require complicated cooking techniques. A few simple habits can make a difference:

• Wash rice gently rather than scrubbing it excessively.

• Use a moderate amount of healthy cooking oil when appropriate.

• Avoid overcooking leafy vegetables.

• Let chopped garlic rest briefly before heating it.

• Limit the repeated heating and reuse of frying oil.

Healthy eating is not just about choosing nutritious ingredients; it is also about preparing them thoughtfully. By avoiding these common cooking mistakes, you can make everyday meals more nutritious while continuing to enjoy their taste and flavour.

Disclaimer: Nutrient retention depends on the ingredient, cooking method and duration. These tips are intended for general nutritional awareness and do not replace individual dietary advice.