Consuming plants that are good for your health, we only ask for that! It is still necessary that these are local products, easy to find and to integrate into our menus. In this context, the fruits and vegetables that come out on top are not necessarily among the very first in Ciqual, the reference database on food composition. But our winners turn out to be the most impeccable when it comes to nutritional quality and carbon footprint.
Also to discover: When hiking, what snack to take in your bag?
The richest in water
why it matters Our body is made up of approximately 65% water. Staying hydrated, including through food, is therefore essential. Water, whose minimum recommended daily consumption is 1.5 liters, facilitates transit, accelerates cell renewal and helps regulate body temperature.
And the winners are… Cucumber (96%). Celery (94.1%) is the moisturizing vegetable that no one thinks of. However, even cooked, it continues to contain more than 90% water. Watermelon (91%).
Tips from the dietitian For a hydrating snack with texture, put a few slices of cucumber on a slice of bread with a little goat cheese. The celeriac can be diced and pan-fried with your choice of Provencal herbs, vegetables, tofu, soy sauce, etc.
The richest in antioxidants
why it matters Antioxidants fight against cellular aging. Ideally, one should consume between 3,000 and 5,000 Orac units (Oxygen Radical Absorbance Capacity) per day – this is the indicator that assesses the antioxidant power of foods.
And the winners are… Plum (6,600 Orac units per 100 g). While the antioxidant power of acai berries is certainly superior (ORAC index of 102,700), they come from Brazil… whereas plums have the advantage of being fruits from our orchards. Raspberry (5065). Beet (2,774).
Tips from the dietitian Mix plums cut into pieces or raspberries with yogurt. Add a bit of biscuit to get some crunch. Enjoy grated raw beets with feta cheese and a sauce made with lemon, honey and olive oil. The addition of vegetable fat makes it possible to properly assimilate the beta-carotene it contains.
The lightest
why it matters The caloric bill of our meals should not greatly exceed our energy expenditure, otherwise we will gain weight. Moreover, an abuse of sugar, even natural, is not good for our health.
And the winners are… Spinach (28 kcal per 100 g), tied with button mushrooms. Strawberry (38.6 kcal per 100 g). It’s a good compromise, because it is one of the lowest calorie fruits and it contains only 5.6 g of sugar per 100 g – almost half that of an apple.
Tips from the dietitian Add to the strawberries 1 teaspoon of olive oil, chopped fresh basil, lemon juice and, possibly, a little vanilla sugar if their taste is not sweet enough. In summer, don’t hesitate to put baby spinach and raw mushrooms in your mixed salads.
The richest in vitamin C
why it matters Vitamin C contributes to the proper functioning of our defenses against viral infections and bacteria. It is, as a bonus, an excellent antioxidant limiting the effects of aging, hence the interest of approaching the recommended 110 mg per day. Be careful, this vitamin is fragile and destroyed by heat!
And the winners are… Blackcurrant (181 mg per 100 g). As a bonus, it contains six times more polyphenols than other fruits. Red pepper (121 mg). Broccoli (106 mg).
Tips from the dietitian Accompany the blackcurrant in a fruit salad, or, in the morning, on a sweet omelette prepared with 2 eggs, 1 teaspoon of sugar and ½ tsp. cinnamon. As for broccoli, in order not to alter its vitamin C by cooking it, eat it raw by grating it like cheese. It will form the basis of a tabbouleh to which you will add olive oil, lemon juice, raisins, tomatoes… and raw red pepper.
Highest in fiber
why it matters Dietary fibers pass through the digestive tract undigested to directly feed the microbiota, which protects us from digestive disorders, infections, food allergies… They also stimulate transit. As a bonus, regular fiber consumption helps prevent diabetes. However, the French are still far from consuming the recommended 30 g daily.
And the winners are… The dried fig (9.7%) is the perfect snack, with some almonds. Peas (5.5%). Leek (3.4%).
Tips from the dietitian Bet on leeks with vinaigrette, which will be embellished with parsley – you have to get used to using this fine herb, rich in fiber but also in vitamin C. Slip the peas after steaming into a salad mixing tomatoes cherries, mozzarella balls, beans and peppers. And think of dried figs to neutralize the bitterness of certain salads, such as endives.
Variety and pleasure above all
Are bananas too sweet? Does endive lack nutritional benefits? The answer is no. There is indeed absolutely no fruit or vegetable to exclude from your plate. “By varying our consumption, we will consume what our body needs”, says Charles Brumauld. The expert also reminds us that it is important to have fun. “The idea is to treat yourself and not to force yourself to eat kiwi because it contains vitamin C or cucumber because it is low in calories. »
Orange or juice? A podcast to better understand
It is often believed that orange breaks vitamin C records and its juice is ideal in the morning. What is it really ? To find out, listen “No salads! », Version Femina’s nutrition podcast. In the episode “Is orange juice the panacea for breakfast?” », we discover that the fresh, unpressed fruit also has many nutritional advantages… Visit the listening platforms or femina.fr/podcasts.
* To be found on the charlesbrumauld.com blog.
