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5 Vegetables That Are Best Eaten Boiled
Nutritionists say that it is raw vegetables that cleanse our body of harmful toxins and nourish it with a huge amount of vitamins, minerals and fiber. Only fresh vegetables contain rutin, which strengthens the walls of blood vessels, and a full set of phytonutrients that increase the body’s immune functions…
Food that contain glucose and fructose (bell peppers, lettuce, green peas) are not friendly with high temperatures. However, there are exceptions to each rule – some vegetables bring maximum benefits in boiled form. Just about them will be discussed.
Raw or Boiled?
Experts advise to heavily lean on raw vegetables and fruits, although there are contraindications to their use. For example, beets, cabbage, tomatoes, turnips and even cucumbers should not be eaten by people with gastritis, high acidity and stomach ulcers. But you should not be very upset about this: most of the listed products are much more useful in boiled form.
At spring, nutritionists generally do not recommend eating last year’s raw vegetables and fruits. Apples, they say, for three months of storage lose almost the entire supply of vitamin C. And carrots, beets, potatoes do not acquire very useful properties at all: they accumulate salonin – one of the strongest teratogens (agents that cause congenital malformations), however, when heated, it breaks down and becomes safe for the body. So it is not only possible, but also necessary to subject some products to heat treatment.
Carrots are the richest source of beta-carotene, which is converted in our body into vitamin A – a powerful fighter against free radicals. When cooked, the level of this substance in carrots increases significantly. Judge for yourself: by eating one raw carrot, we will replenish the supply of beta-carotene by 5%, and pre-cooking will increase this figure to 20%. Impressive, isn’t it?
Carrots also contain lutein, a pigment that has excellent antioxidant properties and is especially beneficial for maintaining visual acuity. It is not synthesized in our body, getting into it only with food. After boiling, the lutein content of carrots increases by 11%! So feel free to add it to soups and stewed vegetable side dishes.
It would seem that tomatoes certainly do not belong to the category of vegetables that need to be thoroughly warmed up in order to become as useful as possible. But no! Tomatoes contain the most valuable antioxidant lycopene, which is an excellent prevention of many chronic diseases and has good antibacterial properties. Studies have shown that this substance is much better absorbed after heat treatment. True, in fairness, it should be noted that the vitamin value of tomatoes decreases when baking, stewing or boiling. So we suggest making your tomato diet in a 50/50 ratio.
Of course, pure boiled onion is an amateur’s pleasure. However, in soups, casseroles, vegetable stews and other dishes, it is quite edible and even gives a pleasant aftertaste. Heat treatment in onions increases the concentration of selenium – a trace element responsible for the normal functioning of the cardiovascular system and increasing immunity, as well as calcium. Lutein, choline (vitamin B4) and vitamin K also become significantly higher than in raw vegetables.
People have known about the benefits of cabbage since time immemorial. Even in the writings of the medieval doctor Avicenna, there was a list of diseases that he recommended to treat with the help of this vegetable. And no wonder! It contains an impressive part of the useful elements of the periodic table, proteins and plant fibers. At early spring, during a period of acute vitamin deficiency, nutritionists recommend preparing sauerkraut soup once a week. True, it is not worth storing it in the refrigerator, since this way it will lose all its beneficial properties: at low temperatures, vitamin C is quickly destroyed and after a day it becomes 90% less. It is for this reason that such a soup should be cooked at a time.
During heat treatment, cabbage is deprived of a rare vitamin U – a substance that disinfects harmful compounds that have entered our body and has excellent healing properties. But the amount of choline, vitamins C and PP increases almost threefold after cooking. Moreover, after heat treatment, cabbage does not irritate the stomach and is much easier to digest.
After boiling, beets retain their beneficial properties almost 100%: they contain a huge amount of B vitamins and mineral salts, which are not sensitive to high temperatures. The vegetable also contains betaine and minerals, which are much better absorbed after cooking. By the way, betaine is a unique substance that is almost impossible to find in other products. This compound aids in protein absorption and stimulates liver function. In addition, beets help cleanse the kidneys, blood and strengthen the walls of blood vessels.
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