Though most vegetable have water soluble nutrients that dissolve in water, causing them to lose vitamins when boiled, nutrients in some vegetables like tomatoes are enhanced by cooking. Tomatoes contain antioxidants trapped in their fibrous part which are released and made available for absorption by the heat generated from boiling.
To retain more nutrients when boiling tomatoes, reduce the amount of water used for boiling and cook them separately to avoid overcooking.
Broccoli is arguably one of the healthiest foods in the world, but the preparation method of broccoli affects its nutritional value. If slightly boiled, it can provide you with cholesterol lowering benefits. The best way to prepare broccoli is by cutting it into small pieces to break the cells and letting it sit for 5-6 minutes to activate the enzymes. It’s then lightly cooked by steaming or boiling for not more than 5 minutes to ensure the nutritional levels are retained.
Beans have a lot of health benefits; they are packed with proteins Vitamins B, iron and potassium. Beans with high fiber can prevent blood sugar levels from rising and are thus recommended for people with diabetes.
The best way to ensure that you enjoy all the health benefits from beans is by boiling them but without overcooking then in order to retain the nutrient levels.
Spinach is another vegetable whose nutrients are enhanced by boiling. Boiled spinach is more concentrated by volume. 1/2-cup serving of boiled spinach packs more nutrients than a 1/2-cup of raw spinach. A 100-gram serving of raw spinach, or the equivalent of just over 3 cups, has the same number of calories and similar amounts of macronutrients as 100 grams of cooked spinach, according to USDA data. The raw spinach serving has almost 47 percent of the DV for vitamin C and more than 48 percent of the DV for folate. While raw spinach is lower in vitamin A, it’s still an excellent source, providing 187 percent of the DV in a 100-gram serving.