Boiling potatoes with the skin intact helps retain their water-soluble vitamins like vitamins C and B. According to some experts, boiled potatoes are also lower in calories and fat compared to their fried versions.
Potatoes
Sweet potatoes are generally boiled as it helps to preserve their beta-carotene content, an antioxidant that converts to vitamin A in the body. As per nutritionists, beta-carotene is important for vision, immune function and skin health.
Sweet potatoes
Boling eggs makes their protein more digestible and bioavailable compared to consuming them raw. Boiled eggs also make a convenient snack.
Eggs
Boiling carrots breaks down their cell walls, making beta-carotene more available for absorption by the body. As per food experts, beta-carotene is further converted into vitamin A, which is essential for vision and the immune system.
Carrots
Boiling spinach is said to reduce its oxalate content, making its iron and calcium more available to the body.
Spinach
Boiling beetroot helps to preserve its antioxidant compounds, such as betalains and vitamin C. These antioxidants are said to have anti-inflammatory and cardiovascular benefits.
Beetroot
Boiling legumes breaks down the complex carbohydrates and reduces their content of anti-nutrients like lectins and phytates. Boiling legumes helps to absorb minerals and improves the digestibility of proteins.
Legumes
Boiling tomatoes increases the release of lycopene, a powerful antioxidant associated with reduced risk of certain cancers and heart disease.
Tomatoes
Boiling quinoa not only retained 100% of its essential amino acids and fatty acids but also helped to lower its oil content.
Quinoa
Boiling chickpeas makes the complex carbohydrates in them making them easier to digest. This protein-packed product is are versatile ingredient for soups, stews, or hearty salads.