Boiled Carrots: A Nutritious and Delicious Vegetable
Carrots, one of the most popular and widely consumed vegetables in the globe are crunchy, tasty, and colorful. To your amazement, they can be eaten raw, juiced, or cooked.
From a health point of view, carrots are highly nutritious. Typically, they contain the following nutrients:
· Vitamins
· Minerals
· Antioxidants
· Dietary fibers
However, did you know that boiling carrots can actually make them more nutritious than raw carrots? Boiling carrots not only makes them softer and easier to digest but also releases more carotenoids. We know that carotenoids are the pigments that are converted into vitamin A in our body.
Moreover, boiling carrots also destroys microorganisms and makes them safer to eat. Here, in this article, we will delve into some of the health benefits of carrots. We will also learn how to prepare them and enjoy them.
Health Benefits of Boiled Carrots
Boiling carrots can enhance their nutritional value and health benefits in several ways, such as:
Improving your Vision and Eye Health.
Carrots contain beta carotene in excess. It is a carotenoid that is responsible for giving them the orange color. Physiologically and biochemically, the beta-carotene is transformed into vitamin A in the human body.
It is vitamin A that helps protect our eyes from the following:
· Infections
· Dryness
· Night blindness
· Age-related macular degeneration
· Cataracts
· Glaucoma
Basically, boiling carrots breaks down the cell walls and releases more carotenoids, and escalates the availability and absorption of beta-carotene. One of the medical studies depicts those boiling carrots increased the bioavailability of beta-carotene by 14.8 percent as compared to raw carrots.
Boosting your Immune System and Fighting Infections
Carrots are also a rich source of vitamin C. The following are some of the significant medical aspects of vitamin C:
· It is a strong antioxidant and boosts your immune system
· It helps you fight off numerous infections
· It also enhances the production and functioning of white blood cells, the body’s defense cells against foreign invaders.
· It also helps heal wounds and repair tissues.
Boiling carrots can preserve most of the vitamin C content, as long as you do not overcook them or discard the cooking water. One study found that boiling carrots for 10 minutes retained 87% of the vitamin C content, compared to raw carrots.
Lowering your Blood Pressure and Cholesterol Levels.
Carrots also contain potassium in a large amount. Potassium is a mineral and is significantly known for the following health benefits:
· It helps to regulate our blood pressure.
· It also maintains our fluid balance.
· It helps to relax our blood vessels and lowers the heart strain.
Besides potassium, carrots also have pectin, a soluble fiber that can contribute to lowering your blood cholesterol (some beneficial cholesterol-lowering tips are provided in this article https://readmedium.com/explore-the-amazing-tips-to-lower-your-body-cholesterol-244de1d6d9cb).
Pectin binds to bile acids in the small intestine and prevents them from being reabsorbed in the bloodstream.
We know that bile acids are made up of cholesterol. Hence, it reduces your body’s total cholesterol and LDL (bad) cholesterol. Ultimately, it lowers your risk of heart disease and stroke.
Boiling carrots can increase the amount and solubility of pectin, making it more effective in lowering cholesterol.
Supporting your Digestive System and Helping in Weight Loss
Carrots are an excellent source of dietary fiber. The following are some of the considerable benefits of a fibrous diet:
· It helps improve the body’s digestive mechanism
· It prevents constipation.
· It reduces appetite and calorie intake.
· It slows down the sugar and starch absorption in our bloodstream.
Boiling carrots can soften the fiber and make it easier to digest, as well as increase the water content and volume of the vegetable, which can enhance its satiating effect.
Protecting your Skin and Preventing Cancer.
The following numerous antioxidants are present in carrots:
· Beta carotene
· Leutin
· Zeaxanthin
These antioxidants protect our skin from oxidative stress and damage. Undoubtedly, oxidative stress is the major cause of the following skin issues:
· Premature aging (you can find natural antiaging drinks and foods from this link https://readmedium.com/unleash-the-natural-anti-aging-foods-and-drinks-153b8de4f57e)
· Wrinkles
· Sagging
· Sunburn
Moreover, antioxidants also help prevent and fight cancer by neutralizing free radicals, the causing agents of DNA mutations. Boiling carrots can increase the antioxidant activity and stability of the carotenoids, as well as make them more bioavailable and absorbable in your body.
How you can Simply Prepare Boiled Carrots and Enjoy them?
Preparing boiled carrots is simple and easy. By following the underlying tips, you can enjoy the nutritious health benefits of boiled carrots:
· Wash and peel the carrots, and cut them into bite-sized pieces. As its peel contains some nutrients and fibers, you can leave it as such. However, make sure to wash it properly.
· Add water to a pot and bring it to a boil. Add salt according to your taste and the carrots to the boiling water and reduce the flame to a simmer. Let the carrots cook for about 10 to 15 minutes. Let them cook until they are tender but not mushy.
· You can add some herbs, spices, and lemon juice for the extra flavor.
· Drain the carrots. You can serve them either hot or cold. You can preserve the cooking water and use it later as a base for soups, stews, or sauces, as it contains some nutrients and flavor from the carrots.
· You can be delighted with boiled carrots as a salad, side dish, dessert, or snack. You can also mash, puree, or blend the boiled carrots. They can be used as a base for soups, dips, sauces, or baked products.
Summarizing Thoughts
Boiled carrots are not only delicious but are also a great source of several nutrients. Generally, boiling carrots increases the availability and absorption of beta-carotene, antioxidants, pectin, and vitamin C.
We can boost the function of our immune, cardiac, and digestive systems by consuming boiled carrots. Moreover, these are also significant for our weight loss, vision, and skin improvement.
These are remarkable ways of preventing cancers. Boiling carrots also destroys harmful microorganisms. No doubt, preparing them is quite easy. Adding herbs, lemon juice, and spices can add extra flavor to them.
In short, boiled carrots are healthy and versatile. You can include them in your diet and can avail their countless health benefits.
Sources
Carrots 101: Nutrition Facts and Health Benefits (healthline.com)
10 Health Benefits of Eating Carrots Every Day — eMediHealth
The Benefits of Cooked Carrots | BrothMasters
Does Boiling Carrots Destroy the Nutrients? | livestrong
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