Expert reveals kitchen practices that protect your cells and boost immunity

Be it the way we wash raw foods, the cooking methods we choose, the way we store food, every such choice we make either supports our overall health or works against it. That’s why it is important to be aware of the habits that could be damaging your cells and immunity, and the ways you can ensure you and your loved ones get optimum nutrition that supports your overall wellbeing, says Dr Kapil Goyal (Consultant – Medical Oncology), RGCIRC (Rajiv Gandhi Cancer Institute and research centre), Niti Bagh, Delhi.

The nutritional value of the food we consume is notably impacted by the type of cooking oil used. For instance, avocado and olive oil, which are high in omega-3 fatty acids, help the immune system work better and reduce inflammation. That said, heating these oils above their smoke point (the temperature at which oil begins to emit smoke) destroys their nutrients and produces dangerous free radicals. Therefore, for low-heat cooking, use extra virgin olive oil, whereas for high-temperature cooking, use oils with higher smoke points such as ghee or coconut oil.

Cooking food at a moderate temperature preserves heat-sensitive vitamins and antioxidants that boost cellular protection. Gentler cooking methods such as steaming, poaching, and gentle sauteing retain more nutrients in the food compared to high-heat requiring methods like deep frying or grilling. It is, therefore, advisable to cook the food at a temperature that isn't too high, so that its nutrients are preserved.

Unlike raw foods from cold storage, freshly harvested fruits and vegetables contain high levels of antioxidants, vitamins, and phytonutrients that protect cells from oxidative stress and support immune system function. Local, fresh produce also retains more nutritional value compared to items that have been stored or have traveled long distances. It is, therefore, advisable to use fresh, local produce as much as possible.

Correct food storage methods preserve the food’s nutritional value and prevent the growth of harmful microbes. In addition, correct storage also prevents nutrient degradation caused by exposure to light, air, and moisture. A good way is to store leafy green vegetables and herbs in the refrigerator to maintain their vitamin content, and certain fruits and vegetables at room temperature to preserve their antioxidant levels.

The materials used for cooking can either support or harm health. Non-stick cookware, for instance, is used in most households, but if their coating is damaged, they can release reactive metals into the food, which are harmful for health. Cookware made from stainless steel, cast iron, or ceramic materials, on the other hand, do not release any chemicals that could impact the quality of food while ensuring the food cooks evenly.

Excessive salt, added sugars, and artificial preservatives can trigger inflammation and stress cellular repair mechanisms. High sodium intake affects immune cell function, while excess sugar can suppress the immune system for hours. In addition, preservatives may impact beneficial gut bacteria that are essential for immune health. It is, therefore, advisable to opt for whole ingredients and natural flavor enhancers such as herbs and spices, which add antioxidants and anti-inflammatory compounds to your meal.

Following these kitchen practices preserves essential vitamins that ultimately protects the cells and boosts immunity. Be it cooking in healthy oils, at the appropriate temperature, or cutting back on processed foods, all help the body heal itself better and fight off sickness. For comprehensive nutrition counseling on preventive care plan, consult an experienced dietician, who will not only answer any questions and concerns you might have but also guide on healthy food choices and eating habits.