The benefits of winter vegetables

Obviously salads and colorful vegetables during the winter do not abound on the shelves, but this season the vegetables are suitable for our specific needs, to strengthen our defenses and help us keep the line. We learn to recognize them ... to put on the table!

The winter does not make me want to hire the 400 grams of fruit and vegetables recommended by WHO *! Yet cook vegetables in winter is not as difficult as it seems: a good broth of vegetables that heats, cauliflower au gratin for the pleasure of children, a history of carrots or a delicious soup ... Cooking vegetables in winter is easier than it looks! And for the fanatics of the diet cooking, steaming it is the ideal solution to preserve the minerals and vitamins vegetables.

The leafy vegetables: a wealth of minerals and trace elements

All vegetables supply minerals and trace elements, but some are richer than others. The endive, for example, presents a high content in potassium and magnesium, while the chard contains much calcium. They are easy to simmer and are ideal to accompany such as poultry. They contain all the famous magnesium, Mineral "anti-fatigue". A good soup of vegetables or a salad made of endive will then help to combat winter flu and to remove any mineral deficiencies. Enjoy together with the legumes, rich in B vitamins, to get your fill of energy!

The carrots and the immune system

To counter the aging of cells and to maintain beautiful skin, let us not forget the main antioxidants, such as vitamin A and vitamins C and e. It is therefore time to eat carrots or squash, which are particularly rich in beta carotene.

The carrots can be grated and then seasoned with orange juice or lemon to optimize their nutritional properties; do not forget then the spinach, lamb's lettuce and endive, to the high content of vitamin C.

You can cook these vegetables in salads, with shrimp, for an extra supply of minerals and trace elements. Did you know that a small portion of lamb's lettuce provides 50 mg of vitamin C, or the equivalent of a small amount of orange juice, and 100 g of sorrel cover 3/4 of our needs for vitamin C? It is not difficult to fill up!

The avocado, finally, in addition to the known properties of energy has the privilege of being very rich in vitamin E.

Cruciferous vegetables for cancer prevention

The broccoli, as well as the spinach and turnips, contain a good amount of lutein, useful in preventing macular degeneration, and like all the cabbage family are major allies in prevention of digestive cancers. Broccoli, like cabbage, contain sulfur compounds (Glucosinolates), which they would exercise a preventive action on forms of colon and rectal cancer, and also bring a high amount of vitamin B9 and calcium. What do you want? Don't forget the garlic: more than 200 studies have shown their benefits, such as the protective effects against cardiovascular system. Apparently eating a clove of garlic a day helps reduce the "bad" cholesterol, or LDL cholesterol, thanks to the extraordinary properties of allicin, can thin the blood.

The fibers of cooked vegetables are more digestible

Our need for fiber is around 25-30g per day, and a third should be made out of vegetables, whose fibers favor the intestinal transit, provide a sense of satiety and fight certain diseases such as cardiovascular disease. Sensitive people can taste the vegetables cooked in soup or gratin, as in the case of cauliflower or all raw vegetables that are not always tolerated: cooking, in fact, softens the fibers and makes it just more digestible vegetables.

Soups and vegetables to detox steam

The more potassium-rich vegetables facilitate the elimination of toxins and fight water retention: the case of the pepper and celery root, that help the body to eliminate fluids and then to feel lighter, and also are very rich of trace elements (selenium, chromium) that help maintain the balance of our body. You can spice up your soup with parsley, rich in vitamin C, this herb on the shelves all year round!

Root vegetables: for a full of energy

The ancient vegetables like beets, parsnips, and the salsify ... are not only high in fiber but also carbohydrates, and therefore are ideal to meet the needs of the whole family. The Jerusalem artichoke is also particularly rich in potassium.