Swiss chard, Jerusalem artichokes, rutabagas… these vegetables with strange names are little known to the general public. Yet they are just as healthy as carrots, spinach or green beans. Why is it important to eat vegetables every day, how to cook them and how to vary the pleasures? All our advice.
Why is it important for health to eat vegetables?
Vegetables, like fruits, are generally low in calories and provide fiber, many micronutrients but also antioxidants: vitamin C, polyphenols, carotenoids. These antioxidants are involved, among other things, in the prevention of certain cancers. Indeed, a recent study has shown that a sufficient consumption of antioxidants (according to the recommended nutritional intake) reduced cancers in men by 31% and all-cause mortality in these same subjects by 37%. In France, there are 49,000 new cases of cancer each year in the male population aged 45 to 60 and 9 to 47% of them could be avoided by sufficient consumption of antioxidants.
Tomato, carrot, lettuce the winning trio
In general, the most popular vegetables are tomatoes, carrots and lettuce. The least popular are vegetables with a pronounced taste: celery, cabbage, fennel… and of course the forgotten vegetables: crosnes, Jerusalem artichoke, rutabaga and other roots
Some tips for eating 5 fruits and vegetables a day
Eating at least five servings of fruit and vegetables a day: nothing could be easier! The figure of at least 5 seems inaccessible but that is without counting on the different fruit and vegetable preparations that exist. Because the PNNS (National Health Nutrition Program) is clear, it recommends consuming at least five portions of fruit and vegetables in all their forms: raw, cooked, frozen, canned, or prepared. To implement these recommendations, you can eat fresh fruit or a compote with no added sugar for breakfast, or a glass of freshly squeezed fruit juice. At lunch, remember to take raw vegetables as a starter (tomatoes, salad, cucumber, carrots, celery, etc.) and a side dish of cooked vegetables associated with starchy foods as a main course. For dessert or as a snack during the day, you can take a raw fruit or a compote. Finally, at dinner time, eat a soup, a mixed salad or even a cooked vegetable as an accompaniment. Finish the meal with a raw or cooked fruit (poached fruit…), and there are already no less than six servings of fruit and vegetables!
Tips and advice for eating vegetables such as Swiss chard, Jerusalem artichokes, cabbage…
Old or extinct vegetables (rutabagas, cardoons, crosnes, Jerusalem artichokes, helianti, root parsley, barbentane eggplant, parsnip, tetragonium, nettle, etc.) have recently resurfaced on market stalls and very often at unbeatable prices! Nothing could be easier to eat them, you just need to know how to cook them… As they are very often roots, they require a little long cooking and are eaten very well mashed (parsnips, Jerusalem artichokes and rutabagas). Crosnes have a very amusing little shape and can be eaten as is (20 minutes in boiling water) or as a gratin, in salads, sautéed,… Rutabagas lend themselves very well to steam cooking.
Very often we have preconceptions about these vegetables, the name of which alone makes us shudder… because they have an outdated image but they are very tasty and also count for a portion!
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