- By Iram Hussain
- Wed, 28 Aug 2024 10:39 AM (IST)
- Source:JND
In the quest for a healthy diet, the choice between raw and boiled vegetables often sparks debate. When it comes to cooking, boiling is one of the most common methods that can have a profound impact on the nutritional composition of foods. Often linked with the loss of nutrients, boiling also has several other benefits. It can transform some foods into nutritional powerhouses by enhancing the availability of certain nutrients or reducing harmful compounds. Additionally, it makes food easier to digest, ensuring you get the most out of every bite. Let's look at five foods that become more nutritious when boiled.
Five Foods That Beome Superfoods When Boiled-
Spinach
Boiling spinach significantly decreases its oxalate levels, thereby enhancing the absorption of calcium and iron. This is particularly beneficial for those at risk of calcium or iron deficiency. Also, it not only makes the spinach more digestible but also ensures that you’re getting the most out of these essential minerals.
Sweet Potatoes
Sweet potatoes are naturally rich in vitamins, minerals and fibre. Boiling sweet potatoes enhances the bioavailability of beta-carotene. It also helps to break down the cell walls of sweet potatoes, making it easier for your body to absorb this essential nutrient which is converted into vitamin A, crucial for vision, immunity and skin health. Also, they have a lower glycemic index, thereby preventing spikes in blood sugar levels.
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Eggs
The boiling of eggs helps to make the protein more easily digestible and readily available to the body. It also helps to retain essential vitamins and minerals such as vitamin D, vitamin B12, selenium and phosphorus while preserving the powerful antioxidants like lutein and zeaxanthin, found in egg yolk. Boiled eggs have low-calorie content and high nutrient density.
Five foods that become more nutritious when boiled (Image Credits: Canva)
Tomatoes
Lycopene, a powerful antioxidant found in tomatoes which helps to reduce the risk of cancer becomes more accessible when tomatoes are boiled. It further improves the absorption of carotenoids, preserves important antioxidants and makes tomatoes more digestible, contributing to overall health and well-being. Due to their lower caloric nature, boiled tomatoes are ideal for those who want to manage their weight.
Broccoli
Boiling broccoli can help release and retain glucosinolates, a group of compounds that have cancer-preventive properties. It further softens its tough fibres, making it easier to chew and digest and not require added fats or oils, preserving its natural low-calorie content. The bright green colour of the vegetable even after boiling indicates the preservation of chlorophyll, a compound that has detoxifying properties and supports liver function.