10 foods that become more nutritious when boiled
While cooking is often thought to reduce the nutrient content of foods, boiling can actually enhance the bioavailability of certain nutrients, making them easier for the body to absorb. Here are 10 foods that become more nutritious when boiled:
1. Carrots
- Boosted Nutrients: Boiling carrots increases the availability of beta-carotene, which the body converts into vitamin A, essential for eye health and immunity.
- Why It Happens: The heat breaks down the cell walls, making it easier for the body to absorb this beneficial compound.
2. Tomatoes
- Enhanced Nutrients: Boiling tomatoes boosts the levels of lycopene, a powerful antioxidant linked to reduced risk of heart disease and cancer.
- Why It Happens: Heat releases more lycopene by breaking down the tomato’s cell structure, making it easier for the body to utilize.
3. Spinach
- Better Nutrient Absorption: Boiling spinach reduces its oxalate content, which inhibits the absorption of iron and calcium. As a result, boiling makes iron and calcium more bioavailable.
- Why It Happens: Heat breaks down oxalates, making minerals more accessible for absorption.
4. Potatoes
- Increased Resistant Starch: When boiled and cooled, potatoes form resistant starch, which promotes gut health and regulates blood sugar levels.
- Why It Happens: Cooling boiled potatoes enhances the formation of this starch, making them healthier.
5. Kale
- More Accessible Antioxidants: Boiling kale reduces its goitrogens (which can interfere with thyroid function) and boosts the availability of antioxidants, making it easier for the body to absorb beneficial compounds.
- Why It Happens: Heat reduces antinutrients, enhancing the bioavailability of antioxidants.
6. Sweet Potatoes
- Boosted Beta-Carotene: Boiling sweet potatoes significantly increases the absorption of beta-carotene, making them more nutritious.
- Why It Happens: Heat breaks down cell walls, releasing more beta-carotene for the body to absorb.
7. Eggplant (Brinjal)
- Increased Antioxidant Power: Boiling eggplant enhances the release of chlorogenic acid, a potent antioxidant linked to heart health and reduced inflammation.
- Why It Happens: Heat activates beneficial compounds, making them more bioavailable.
8. Collard Greens
- Reduced Oxalates, Better Calcium Absorption: Boiling collard greens reduces their oxalate content, allowing the body to better absorb calcium and other minerals.
- Why It Happens: The heat breaks down oxalates, which would otherwise block calcium absorption.
9. Mushrooms
- More Potent Antioxidants: Boiling mushrooms boosts their antioxidant content, specifically ergothioneine, which helps protect cells from oxidative damage.
- Why It Happens: Heat releases antioxidant compounds, making them more effective.
10. Corn
- Enhanced Antioxidant Activity: Boiling corn increases its levels of ferulic acid, a plant compound with anti-inflammatory and antioxidant properties.
- Why It Happens: The heat releases more ferulic acid, making it easier for the body to absorb.
Conclusion
Boiling isn’t just a cooking method—it can actually enhance the nutrient profile of certain foods by making beneficial compounds more bioavailable. To maximize the nutritional benefits, consider boiling these foods while minimizing overcooking to retain their health-boosting properties.
