Eating boiled vegetables is the last option you might favour when a whole lot of fried and spicy foods are on your platter. However, consumption of boiled vegetables at least once a day bestows numerous benefits on your health. Here are top 8 reasons why you should consider adding boiled veggies to your diet.
1. Aids in weight loss
If losing weight is your goal, then add boiled vegetables to your diet plan. As vegetables are low in calories and high in nutrients and water, they aid in losing weight in a healthy manner. All you need to make sure is consume boiled vegetables, as they are fat-free (as compared to normally cooked vegetables). Additionally, boiled vegetables contain high amounts of fibre helping in weight management.
You can combat acidity by consuming boiled vegetables as they not only require less stomach acid to digest food but are also quickly cleared from the stomach. In this way, the amount of time these vegetables spend in your stomach is reduced, thereby lowering your risk of suffering from acidity. Here are some food dos and don ts for acidity.
3. Treats and prevents kidney stones
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If you are suffering from kidney stones, include boiled vegetables in your diet to avoid health complications. As boiling removes 87% of oxalates (compounds that play a key role in the formation of kidney stones) present in foods, consuming boiled vegetables regularly helps in the treatment of the condition. Apart from this, adding boiled vegetables to your meals prevents kidney stones. Read about 10 simple ways to prevent kidney stones.
4. Easy to digest
It goes without saying that boiled vegetables are easy to digest and quickly assimilated by the stomach. This is because, boiling vegetables breaks down the complex compounds present in them into their simpler form, which are easily digestible. Apart from this, boiled vegetables can be chewed easily and hence, are good for people suffering from health problems like fever or diarrhoea.
5. Provides healthy skin
To attain a natural radiant complexion, it is important to eat a healthy diet and stay hydrated. This can be achieved by consuming boiled vegetables that are high in water content and essential nutrients like antioxidants and anti-inflammatory compounds that prevent skin problems. Eat boiled vegetables like carrots, spinach, tomatoes, beetroot or sweet potatoes for a healthy and glowing skin. Here are 10 fruits and vegetables you should eat for a glowing skin.
6. Promotes hair growth
Hair transplant surgeon Sakshi Sareen says that use of vegetables like carrots aid in hair growth by stimulating hair follicles. All you need to do is boil some carrots, grind them by adding water (add same water that you boiled them in). Apply this paste on your scalp and leave it on for 30 minutes. Wash it off with warm water. Do this regularly for effective results.
7. Used as weaning food for babies
You may not be aware of the fact that boiled vegetables are an excellent weaning option for babies to start off with. A boiled and mashed potato or boiled vegetable soup is something that can make your child s stomach full and also provides all the essential nutrients. Also, boiled vegetables are easy to digest, low in calories and high in water content. Read about 8 important weaning foods for your baby.
8. Helps in treat inflammation of the stomach
Inflammation of stomach caused by bacteria Helicobacter pylori can be treated by making few dietary changes such as consuming boiled vegetables. As vegetables cooked in this manner are easily digested and hence, the pressure on the stomach (to digest food) is reduced. Also, as the complex compounds present in food are broken down into simpler forms they aid in easy recovery from the infection.
Points to keep in mind
Cut vegetables in large and uniform pieces to avoid loss of nutrients while boiling them.
Always wash vegetables before cutting and not after cutting them to limit nutrient loss.
Add limited amount of water while boiling vegetables as too much water may cause leaching of water-soluble vitamins.
Add little amount of salt to boiling water to enhance taste of vegetables.
Whenever you feel hungry, snack on boiled vegetables as they can be done in a quick and easy way.
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Kimura M, Itokawa Y. Cooking losses of minerals in foods and its nutritional significance. J Nutr Sci Vitaminol (Tokyo). 1990;36 Suppl 1:S25-32; discussion S33. PubMed PMID: 2081985.