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Green vegetables, daily regardless of fruit

A little riddle: if the daily stool of a European weighs on average 200 grams, what is the weight of that of an African? Think, and answer at the end of the column!

According to the usual definitions, a “green vegetable” is a vegetable whose edible part is green in color. For most consumers, green does not mean green, but fresh. However, peas are green but to be classified in the “pulses” category and avocados in that of “oil seeds”.

Why eat green vegetables? Simply because it is the food richest in nutrients, vitamins, fibers, minerals, just like fruits, but unlike them, being low in calories. Prevention through food often begins with slogans. For fruits and vegetables, we first had, a few years ago: “10 fresh fruits and vegetables … per day”! Today, more reasonably, we have returned to “5”. This is not the best campaign for our advertisers … But whatever the number, which may seem huge, especially for those who prefer meat. In fact, a normal day – especially for the little ones – theoretically includes, in the ideal configuration, 3 meals and 2 snacks. The opportunities to consume fruits and vegetables are therefore legion. Just like the arguments …

Their interest has long been suspected. The explanation can even be found in the caveman, when he was a hunter and a gatherer. A food synergy had therefore been established between these 2 sources of food, animal and vegetable. Meats are high in cholesterol and toxic to our arteries. The body has done everything to eliminate them, through food, thanks to the fibers provided largely by vegetables. Fibers are these substances, little or not digested, contained in large quantities in plants. The Cro-Magnon man’s diet was balanced and, if he died young from infection or injury, his arteries were free of any cholesterol deposits.

The advantage of fibers also lies in the fact that they require an effort of chewing: chewing and not swallowing is one of the first recommendations of all nutritionists to all those who want to lower their cholesterol, but also their weight. Chewing more increases the production of saliva and gastric juices, which promotes the feeling of a full stomach, and therefore fullness.

Fiber is not the only benefit of these foods. Our history books have all told us that cabbage and lemon once saved sailors from scurvy. Research has highlighted, especially over the past forty years, many other benefits that strongly militate for a significant change in our diet.

First for the prevention of certain cancers. The diversity of components in vegetables probably plays a significant role in slowing down the disease process, but, taken separately, support is weak. It is the diversity of all these products that make it an explosive cocktail against cancer. That of the intestine is unquestionably, but, more recently, that of the mouth, larynx, lungs and stomach. Add to that the prevention of diabetes and obesity … We must admit that we do not know how to explain this beneficial effect perfectly. The proof ? When we tried to combine all the supposedly effective components into a single pill, it didn’t work!
A final argument that should really make you want to cross the door of the fruit and vegetable store: take the case of the first complaint of the French to their doctor: transit disorders, scientific name of our meeting, theoretically daily, with the toilets. We are, it seems, a people of chronic constipates! If the battle of digestion, which begins in the mouth and stomach, really occurs, which many people ignore, in the unknown and unexplored territory of the small intestine, it is in the large intestine that is played the evacuation process. For this to work perfectly, you need … fibers! And where are the fibers found? Mostly in vegetables. So, to now respond positively to the frightening question: “How are you?” “, Whose origin is the question that was asked of the king each morning to find out the state of his stools, you must eat at least 300 grams of vegetables per day (60 to 120 grams for children depending on the ‘age). A final benefit of fibers, their role as a natural brush in our large intestine. This will also be the explanation of the answer to the riddle at the start:

It is because they consume in majority fibers which do not assimilate that the Africans have on average stools which exceed each day 400 grams … and that there is, in these countries, practically no bowel cancer.
So the vegetables must be found regularly on the plate. Raw, cooked, fresh, frozen or canned, whatever! But in any case, not in juice, because they will have lost all their magic fibers. You just have to juggle the menus to come so that this consumption becomes a pleasure rather than a constraint. It’s probably not that easy all year, but it’s definitely worth the effort.

Doctor Jean-François Lemoine

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What vegetables and when?

Last big debate: the place of the potato. Vegetable or starchy? Both classifications are possible, according to dieticians. Besides, popular common sense had understood it: where do you store potatoes in the kitchen? Certainly not with other starchy foods, pasta or rice, but with carrots, turnips or onions, which are vegetables.

We always say vegetables are the unloved ones of our children. However, it is in childhood, where eating habits are taken, that we must be vigilant. But maybe our little ones do not like vegetables very much because they are not really present on their parents’ plates. This is confirmed by a survey which shows that 60% of us eat too little vegetables; more than one in two children eat less than two vegetables a day.

When and which vegetables to recommend (Source Carrefour Assurance)

Recommended vegetables

January

Swiss chard, broccoli, celery, leek, fennel, cauliflower, chicory, spinach, salad

February

Swiss chard, broccoli, celery, cauliflower, chicory, spinach, fennel, leek, salad

March

Artichoke, asparagus, chard, broccoli, celery, cauliflower, watercress, endive, spinach, fennel, leek, salad

April

Artichoke, asparagus, chard, cauliflower, zucchini, chicory, spinach, fennel, leek, salad

May

Artichoke, asparagus, chard, broccoli, celery, cauliflower, cucumber, zucchini, spinach, fennel, broad bean, salad

June

Artichoke, chard, broccoli, celery, cauliflower, cucumber, zucchini, spinach, fennel, broad beans, peas, salad

July

Broccoli, cucumber, zucchini, broad beans, green beans, peas, leeks, salad

August

Artichoke, broccoli, cauliflower, cucumber, zucchini, green beans, peas, leek, salad

September

Artichoke, broccoli, celery, smooth cabbage, cucumber, zucchini, green beans, salad

October

Artichoke, broccoli, celery, cauliflower, smooth cabbage, zucchini, green beans, salad

November

Artichoke, chard, broccoli, celery, Brussels sprouts, cauliflower, smooth cabbage, zucchini, chicory, fennel, leek, salad

December

Celery, Brussels sprouts, cauliflower, smooth cabbage, endive, leek, salad

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