Most home cooks believe seasoning food is all about taste — a pinch of salt here, a dash of pepper there.
But nutrition experts warn that using spices and condiments incorrectly can not only ruin flavor but also create harmful chemical reactions, some of which have been linked to cancer.

“Cooking is chemistry,” says Dr. Elaine Wu, nutritionist at the Harvard School of Public Health.
“Adding ingredients at the wrong time or under the wrong temperature can destroy nutrients or generate toxic compounds.”

Here’s how to season your dishes correctly to make them both delicious and safe.

---

⚠️ Why Wrong Seasoning Can Turn Food Toxic

The World Health Organization (WHO) estimates that over 2.5 million deaths annually are linked to poor diet and excessive salt consumption.
However, few people realize that how and when they add spices — not just how much — matters.

• Pepper, when exposed to high heat, can release carcinogenic compounds such as safrole, especially if added before cooking.

• Salt, when added directly into hot oil (above 180°C), can trigger a reaction forming nitrosamines, substances known to increase cancer risk (AICR, 2023).

• Iodized salt loses much of its iodine when heated, reducing its nutritional benefits.

• Sugar, added too early, burns and forms acrylamide, another potential carcinogen.

So — the same condiments that make your meal flavorful can also become “kitchen toxins” if misused.

---

🧂 The Right Way to Use Common Seasonings

1️⃣ Salt

Salt should be used based on the type of dish:

• For meat dishes: Add salt early to help flavor penetrate the fibers.

• For soups or broths: Wait until the natural sweetness from bones and vegetables develops — then season midway or near the end.

• For stir-fries: Add salt to oil first and let it heat for about one minute before adding the food. This helps eliminate up to 95% of aflatoxins sometimes found in impure salts.

🔹 Tip: Adults should limit sodium intake to no more than 5 grams per day (about one teaspoon), including soy sauce, fish sauce, and pickles (WHO, 2024).

---

2️⃣ Fish Sauce

Fish sauce loses its protein and aroma when boiled too long.

• For soups, add fish sauce just before turning off the heat.

• For crab or seafood soups, remove the pot from heat first, then season — this preserves its umami flavor.

---

3️⃣ Sugar and Honey

Sugar caramelizes easily under heat.
When used in marinades for frying or grilling, it can burn and turn bitter, producing harmful compounds.

• Add only a small amount during marination.

• For sweetness, prepare a separate glaze or sauce to brush on during the final minute of cooking.

• Never let sugary sauces dry out completely — they can scorch and stick to the pan.

---

4️⃣ Black Pepper

Never add black pepper before cooking — it can oxidize and release toxic aromatic compounds at high temperatures.

✅ Always sprinkle pepper after cooking or just before serving to enhance aroma and preserve nutrients.

---

5️⃣ Cooking Wine or Rice Wine

Alcohol helps remove fishy smells and adds flavor, but timing matters.

• Add half the wine early to neutralize odors, then the rest near the end for aroma.

• For dishes like fish stew, shrimp stir-fry, or meat sauté, add wine once the protein is nearly cooked.

• For soups or braises, pour wine after boiling to retain complexity.

---

6️⃣ MSG (Monosodium Glutamate)

MSG enhances umami, but it breaks down at high temperatures.
Adding it too soon not only reduces flavor but can also cause bitterness.

✅ Add MSG only after the dish is fully cooked, or dissolve it in a small amount of warm water before mixing into salads or cold dishes.

---

7️⃣ Vinegar

Vinegar helps remove odors, reduce greasiness, and protect vitamins from heat damage.

• For most dishes, add vinegar at the beginning or right after cooking.

• In sweet-and-sour dishes like caramelized ribs, add vinegar only when the food is already cooked — it enhances flavor and keeps the dish glossy, not cloying.

---

🥦 How to Season Different Types of Food

---

🍽️ The Science Behind “Good Timing”

Cooking alters the molecular structure of nutrients.

• Heating spices too long can destroy antioxidants and convert natural oils into trans fats.

• Adding acid-based ingredients (like vinegar or lemon) late helps preserve vitamins A and C.

• Correct seasoning also prevents overuse of salt or MSG, promoting heart and kidney health.

“Cooking technique is as important as ingredient quality,” notes Dr. Lisa Young, NYU Nutrition Department.
“Timing spices properly can reduce disease risk while improving taste and texture.”

---

❤️ The Bottom Line

Seasoning isn’t just about taste — it’s about nutrition and safety.
Used wisely, spices enhance health; used carelessly, they can create toxins.

✅ Add salt and pepper at the right time.
✅ Keep heat moderate when adding sweet or acidic condiments.
✅ Don’t overcook or over-season.
✅ Follow WHO’s sodium guidelines.

Because in the kitchen, a pinch of timing is worth more than a spoonful of salt.