Why antioxidants need careful cooking

Tomatoes are rich in lycopene, while onions contain flavonoids like quercetin. “Lycopene becomes more bioavailable after cooking, but overheating or aggressive frying can damage beneficial compounds,” says Dr Sanghavi. “A controlled sauté first, followed by adding ghee or oil, can strike a better balance between nutrient preservation and absorption.”

Fat still plays an important role. “Lycopene is fat-soluble, so adding ghee later actually helps absorption in the intestine,” he adds. “The key is moderation and timing.”

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The right way to sauté

While no single cooking method prevents cancer, dietary patterns matter. “Avoiding charring, deep frying, or prolonged high-heat cooking reduces the formation of potentially harmful compounds,” Dr Sanghavi notes. “Gentle sautéing, steaming, slow simmering — these methods support a more protective diet.”

For those with illnesses

For patients undergoing therapy, digestion can be sensitive. “Lightly cooked, less greasy meals are easier on the gut,” he says. “Warm, freshly prepared food with balanced spices supports recovery better than heavy, oily preparations.” He adds, “Small kitchen habits, repeated daily, shape long-term health more than we realise.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine