Boiling: benefits and harms you need to know!
Did you hear the day before boiling? Those green leaves dubbed Swiss Chard and rich in benefits? Let us know more about everything related to the value of boiling food and its benefits and some caveats!
Boiling a vegetable high in nutritional values, it has many names around the world. It is a member of the beet family and contains large amounts of vitamin K and nitrates that help lower high blood pressure.
The nutritional value of the boiling
Each 36 g (cup) of chard leaves contains:
7 calories.
0.65 grams of proteins.
0.07 grams of fat.
1.35 grams of carbohydrates;
18 mg of calcium.
0.65 mg of iron.
29 mg of magnesium.
17 mg of phosphorus.
136 mg of potassium.
10.8 mg of vitamin C.
110 mcg of vitamin A.
0.68 mg of vitamin e.
298 mcg of vitamin K.
5 mcg of folic acid.
Boiling also contains small amounts of thiamine, niacin, vitamin B6, calcium, phosphorus, zinc and selenium. In addition to some antioxidants and beta-proteins.
Here are some things to note:
A cup of boiling provides 44% of the recommended daily intake of vitamin A.
A cup of chard provides 18% of the recommended daily intake of vitamin C.
Avoid adding salt to the boiling, as one raw cup contains approximately 4.5% of the recommended daily ration.
Benefits of boiling
Eating vegetables and fruits is usually associated with many wonderful health benefits.
Here are a range of benefits of boiling:
1- Reduce blood pressure
Usually, people who follow a diet that is poor in minerals (such as: calcium, magnesium and potassium), are more likely to get high blood pressure, these minerals reduce blood pressure by helping the body get rid of sodium out of the body.
But getting these minerals from supplements is not as effective as when obtained from natural sources such as boiling.
Boiling these three minerals, calcium, magnesium and potassium, helps to supply the body with the necessary ones, especially magnesium.
2. Combating cancer
Boiling contains chlorophyll, which can help stop certain cancer-causing compounds that are generated by cooking and grilling certain foods under high temperatures.
Consumption of leafy vegetables, such as boiling, and rich in chlorophyll with grilled meat may reduce the potential carcinogenic effects of these meat.
3 - control of diabetes
Boiling contains one type of antioxidant known as alpha lipoic acid, which some studies have found to be able to:
Reduce glucose levels.
Increased insulin sensitivity.
Preventing physical changes caused by stress-induced oxidative processes in diabetics.
Reduce the symptoms of peripheral neuropathy that may affect diabetics.
Reduce the chances of retinopathy due to vascular damage in diabetics.
4. Protection from osteoporosis
Getting enough vitamin K can help improve bone health and protect against osteoporosis.
4. Improve bone structure.
Improve calcium absorption processes.
Reducing the amounts of calcium that is excreted with urine.
Vitamin K deficiency is associated with an increased risk of bone fractures. One way to increase your diet levels is by eating leafy vegetables such as boiling, spinach and watercress, all of which may increase calcium intake in your diet as well!
One cup of boiling leaves contains about 298 micrograms of vitamin K, with a daily recommended intake of 120 micrograms for men and 90 micrograms for women.
5. Improving sports performance
Some studies have found that nitrate supplements help improve muscle oxygen supply during exercise.This means that increasing the nitrate level in your diet may help boost endurance during various sports.
While other studies suggest that nitrates have no effect on athletic performance (especially among professionals), we generally cannot ignore its many benefits to the circulatory system.
Boiling can help improve the quality of life in people with cardiovascular disease, respiratory disease, and metabolic diseases, conditions that may be worsened by hypoxia in the body.
Cautions and possible damages
It is important for people who take blood thinners to warn of the sudden increase in vitamin K levels in their diet.This vitamin plays a big role in blood clotting, so it may manipulate and tamper with the effect of these drugs and effectiveness in the body.
It is important to remember that your diet should contain a variety of useful foods, not just one, even if it is high in nutritional value.
By Dr Mahad Shah
Ms Productions
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