As gas problems began, Bengalis started using induction and microwaves more in the kitchen. Though health-conscious Bengalis have been using air fryers, microwaves, etc., to save time for many years. But does cooking in such kitchen appliances keep the nutritional value of food intact?
To save time and gas, and to reduce the amount of oil in cooking, many have started using air fryers. Again, many rely on microwaves to heat food. If you know the method, all types of food can be cooked in a microwave. But do you know which one between air fryers and microwaves maintains the nutritional value of food when cooking?
How does a microwave maintain nutritional value?
Food gets heated properly in a microwave in very little time. Research has shown that cooking in a microwave keeps nutrients like vitamin C and vitamin B intact. These don't get a chance to break down or get destroyed. A study published in the Nutrients journal in 2025 showed that some vegetables like zucchini retain their minerals when cooked in a microwave.
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Does food retain its nutrition in an air fryer?
Air fryers make crispy food with less oil. For those who want to eat fried food made with less oil, air fryers are ideal. Besides, food gets roasted very quickly. So often the nutrition in food doesn't get destroyed much. But this device roasts food at high temperatures. So the nutritional value of nutrients like vitamin C or folate decreases. If any food is cooked in an air fryer for 10 minutes or more, its nutritional value decreases.
Which foods retain nutrition in an air fryer?
The nutritional value of vegetables like broccoli decreases. But there are several vegetables that are good when cooked in an air fryer. Antioxidants and fat-soluble vitamins are easily absorbed by the body. In this case, you can cook vegetables like tomatoes, capsicum, or carrots in an air fryer. These contain components like lycopene and beta-carotene, which don't get destroyed in air fryers.
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Which kitchen appliance should you choose?
You can choose the device depending on which vegetable you are cooking. If you want to preserve vitamin C and vitamin B, minerals, and cook with less water, you can choose a microwave. Besides, air fryers are good for eating fried food with less oil. Choose an air fryer to roast vegetables like carrots, tomatoes, or capsicum. Cooking slowly on low heat keeps the nutritional value of food intact.
