ICMR suggests covering food with a lid while cooking, here's why

In its recent dietary guideline, ICMR has suggested closing the lid while cooking. According to ICMR, when cooking is done with lid open, food takes longer to get cooked and exposure to air accelerates nutrient loss.

In closed-lid cooking, food gets cooked quickly and nutrients are better retained because of the shorter cooking time. During closed-lid cooking vegetables and green leafy vegetables do change colour but minimise nutrient loss.

Why cooking food properly is important

Safety: Proper cooking kills harmful bacteria, viruses, and parasites that can cause foodborne illnesses.

Digestibility: Cooking makes food easier to digest by breaking down complex proteins, starches, and fibres.

Nutrient Absorption: Proper cooking enhances the bioavailability of certain nutrients, making them easier for the body to absorb.

Flavor and Texture: Cooking improves the taste, aroma, and texture of food, making it more enjoyable to eat.

Preservation: Cooking can extend the shelf life of food by reducing the moisture content and killing spoilage microorganisms.

Healthy cooking methods

The ICMR recommends opting for cooking methods such as pressure cooking or steaming over deep frying or roasting, as these methods tend to preserve more nutrients. The guidelines highlight that steaming is particularly effective in boosting the levels of antioxidants and polyphenols in vegetables and greens.

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