Boiled food retains more essential nutrients than other high-heat cooking methods. This method helps the body receive many nutrients such as vitamins A, C, and K, and minerals like potassium and magnesium. Boiling also doesn't use spices or oils like frying or grilling.

However, you shouldn't boil food for too long, making it mushy and discolored. Water-soluble vitamins, such as vitamin C, are broken down when cooked for a long time. When boiling vegetables, add a little salt to help them retain their green color and enhance the flavor. Using natural spices like ginger, garlic, pepper, turmeric, or lemon juice also enhances flavor and provides health benefits.

Boiling food helps avoid consuming saturated and trans fats, which contribute to weight gain and metabolic diseases. This cooking method is a suitable choice for people who want to reduce their calorie and fat intake, which is beneficial for weight control and cardiovascular health.

Boiled food is easier to digest than raw or fried food. The boiling process softens food and breaks down fiber, helping the body absorb and digest it quickly. This is suitable for people with stomach problems or those recovering from illness. For example, boiled vegetables and grains are often easier to digest than raw ones, reducing bloating or discomfort.

Some fruits and vegetables may contain harmful chemicals or pesticide residues. Boiling can help remove some of these substances. Boiling at high temperatures (100 degrees Celsius) also kills harmful bacteria, viruses, and parasites that can cause disease. This is a simple cooking method, suitable for people who aren't skilled cooks.

When boiling vegetables, some of the water in the vegetables is retained, which is beneficial for digestion, regulating body temperature, and supporting the absorption of essential vitamins and minerals. Adequate water intake also prevents constipation by softening stool and promoting regular bowel movements. Drinking plenty of water every day helps eliminate toxins from the body, moisturizes the skin, and reduces the effects of aging.

Retaining nutrients is a key benefit of boiling. This cooking method preserves essential vitamins and minerals better than high-heat alternatives. By avoiding added oils and fats, boiling also keeps dishes naturally low in calories and fat, making it ideal for weight management and heart health.

Le Nguyen (Times of India)