10 Vegetables That Are Extremely Healthy When Boiled

In many cultures, especially in Japan, people believe in consuming more of boiled vegetables instead of frying or baking them. Even medical studies have revealed that boiled vegetables retain all the essential nutrients that deteriorates with different types of cooking methods. Fibre, vitamins and minerals tend to get lost in the cooking process and therefore, it has always been advised to consume less processed or cooked food. Even heating food multiple times after being prepared also causes a substantial decline in its nutritive value.

There are various benefits of consuming boiled vegetables such as they are good for skin, digestive system, brain’s functioning, bowel movements, weight management, etc. Overall, having boiled food will ensure a healthy future for you and you will automatically not feel like gorging onto those deeply fried foodstuffs that are responsible for causing diseases like diabetes, high blood pressure, high cholesterol levels, heart diseases, etc.

You can experiment in healthy ways to make your boiled vegetables feel tastier like adding them to your salads or having them with hakka noodles. Start eating boiled vegetables twice a week initially and then you can later on replace your dinner with a plate full of boiled vegetables.

Here is a list of 10 vegetables that are extremely healthy when boiled that will enable you to give a nutritional boost to your body along with acquiring a new source of energy:

1. Beetroots

Beetroots are known for improving blood circulation and their production in the body while being heart friendly. The nitrate in the beetroots get mixed with the blood and the result of the oxidation process forms nitric oxide that enhances the oxygen content in the blood. It is filled with diverse antioxidants that are great at tackling the cholesterol levels in the body. Besides, beetroots can stabilise the blood sugar level due to its high soluble fibre content. Moreover, it is a low calorie vegetable due to which it works well for people seeking to lose some extra pounds. Just boil beetroots for not more than 3 minutes and you can include them in your salads or have them with salted yoghurt.

2. Green Beans

Boiled green beans are great source of antioxidants that aids in reducing the growth of cancer cells while ensuring good dosage of vitamin K. It helps in reducing inflammation and in controlling blood pressure along with eliminating the LDL or bad cholesterol from the body. Apart from being heart friendly, it helps in building bones due to its high protein content and assists in absorption of more iron in the body. Just boil beans for not more than 10 minutes and add salt and pepper while boiling.

3. Cabbage

With just 33 calories in a cup full of boiled cabbage, you can ensure a low fat and high fibre snack as it has a peculiar flavour and taste. When eaten boiled, it is great for the skin and immunity while the vitamin K and anthocyanins improves mental function and prevents nerve damage. The high content of vitamin C helps in complete body detoxification and high potassium in cabbage helps in keeping blood pressure under control. When you can get so many benefits from having boiled cabbages, stop tossing them in oils and avoid over cooking them. Don’t forget to use the leftover water as vegetable stalk.

4. Carrots

Before having lunch or if you are having salad in lunch, then don’t forget to include this wonder vegetable in your platter. Boil some carrots cut in slim lengths for around 5 minutes and add salt and seasoning to it. Not only it tastes delicious but is extremely beneficial for your eye health and eliminates growth of cancer cells in the body. Carrots are so nourishing due to its various essential vitamins that have anti-ageing properties that take great care of skin, hair and nails. The minerals in carrots are capable of effectively taking care of teeth and gums while helping in flushing out the toxins from the body.

5. Potatoes

Potato is considered to be a high calorie vegetable but the truth is that potato when fried is not at all good for health but when boiled, it helps your body to get a boost of fibre and essential carbohydrates. It comprises of less calories and is a must for people wanting to shed some excess weight. Moreover, have the peel of the potato too as it has a major proportion of proteins. Potatoes are rich in vitamin B, vitamin C, magnesium, phosphorus, potassium and has enormous soluble fibre.

6. Cauliflower

Boil cauliflower for 2 minutes and mash them slightly and add some seasoning to taste. It is way healthier to have cauliflower this way rather than loathing it with spices and frying them for preparing your favourite manchurian. Medical studies have found that cauliflower contains sulforaphane that is an active compound, which kills cancer cells. Being the cousin of broccoli, it helps in controlling blood pressure and has anti-inflammatory properties. It is rich in vitamins and minerals along with phytonutrients that remains intact when slightly boiled.

7. Spinach

Medical studies have proven that leafy vegetables provide the best of their nutritive value when consumed in boiled form. Slightly blanch spinach leaves and add to salads or make whole wheat bread sandwiches along with some healthy dip to ensure great health and taste. Studies have found that boiling spinach enhances its health benefits by three times in comparison to raw spinach. Spinach is great for eye health, bone building, digestion system, fights infections, flushes out toxins while taking effective care of your skin too.

8. Sweet Potatoes

Sweet potatoes are rich in carbohydrates and essential fibre. It tastes awesome when boiled and salted. Moreover, it contains vitamin D that helps in calcium absorption in the body and also comprises high amounts of vitamin B6 and vitamin C. They are also great source of essential minerals such as iron, potassium and magnesium. They have natural sugars that help in maintaining the blood sugar levels in the body and have powerful antioxidants that fight cancer causing cells and protects the body from the ageing effects. Sweet potatoes have to be consumed in boiled form only as they have sensitive nutrients that get easily lost in other cooking processes.

9. Sweet Corn

Sweet corn is a starchy vegetable that consumes a lot of water and time to boil. It is rich in carbohydrates, protein and fat that are essential for mental and physical energy, repairing and building muscles while boosting the immune system. If you are aiming to lose weight, then have a cup full of sweet corn daily as it is rich in dietary fibre. It also helps in preventing constipation and control blood sugar levels. It is also rich in potassium and vitamin A, which ensures improved vision.

10. Broccoli

Broccoli tastes best when boiled. You can add bit of salt and olive oil to alleviate its taste and health quotient. Broccoli is a great source of fibre and has omega 3 fatty acids that helps to eliminate the bad cholesterol while helping the body to fight off infections. It has concentrated amounts of antioxidants, calcium and vitamin K that ensures to manage heart health, bone health while aiding in improved digestion and lower sugar levels. If you want these highly nutritive power food to retain its nutrition, then boil it for 3 minutes and have it in your salads.

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