Moneycontrol News | June 13, 2024
Carrots: Widely celebrated for their high beta-carotene content, which the body converts into vitamin A, boiling carrots significantly increases their beta-carotene levels, making this nutrient more bioavailable
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Heat breaks down its cell walls, making it easier for the body to absorb beneficial compounds. Carrots retain their nutritional value when boiled whole before being sliced, as it helps minimise nutrient loss
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Tomatoes: They are rich in lycopene, a powerful antioxidant linked to reduced risks of cancer and heart disease. Boiling tomatoes increases the concentration of lycopene, enhancing its absorption
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The heat treatment breaks down tomato’s cellular structure, which releases lycopene and makes it more readily available for the body
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Spinach: Raw spinach contains oxalates, compounds that can interfere with the absorption of essential nutrients in spinach. Boiling it reduces its oxalate content, thus enhancing the availability of minerals
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This process also preserves its vitamins better compared to frying or steaming. Therefore, incorporating boiled spinach into your meals can ensure you reap the full spectrum of its nutritional benefits
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Broccoli: Its cancer-fighting properties are largely attributed to a compound called sulforaphane. While steaming is often recommended to preserve nutrients, boiling broccoli enhances formation of sulforaphane
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The boiling process releases myrosinase, an enzyme that helps convert glucoraphanin to sulforaphane. To maximise this benefit, boil broccoli lightly for a short period, ensuring it remains crisp and nutrient-dense
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Potatoes: They are an excellent source of vitamin C, a nutrient that supports immune function and skin health. Surprisingly, boiling potatoes with their skins on helps retain a significant portion of their vitamin C content
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The skin acts as a barrier, preventing nutrient loss during cooking. Boiled potatoes can thus offer more vitamin C compared to other cooking methods like baking or frying, where higher temperatures can degrade the vitamin
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Beetroot: It has high folate content, a B-vitamin crucial for DNA synthesis and repair. Boiling beetroot enhances the availability of folate by breaking down its tough cell walls, making it easier for the body to absorb
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The process of boiling maked beetroot easier to digest, further promoting the intake of this nutrient-dense vegetable. Boiled beetroot can be a great addition to salads, soups, and side dishes, offering a nutritional boost
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