It is indisputable that eating vegetables is highly beneficial for our health because of the large amount of nutrients they have and because of their low caloric value. However, sometimes we are not clear about which are the best vegetables, how to consume them or everything they can contribute, so it is a topic that we should delve into.
If after the summer you have thought get back to a healthy life, vegetables are going to be part of your diet every day. Eating vegetables is a great ally to have a healthy and fit body, although it is always better to have enough knowledge about what they can offer us.
Benefits of vegetables
Vegetables provide us with many specific vitamins and minerals. They are especially beneficial for providing these nutrients to our body, but we must eat a balanced diet to add others such as proteins or complex carbohydrates. They provide lots of water and high fiber content, which translates into good intestinal transit and less long-term fluid retention. On the other hand, they contain many antioxidants, which are good for keeping us young and avoiding problems in the nervous and cardiovascular systems.
However, we must consume vegetables in variety, since in this way we will include more different nutrients. There are different types, with leafy vegetables such as chard, flower vegetables such as cauliflower, stem vegetables such as leeks or bulb vegetables such as onions. In all of them we find essential nutrients for the body, but without a doubt they provide different things. We must also look at its color, since different colors are associated with different nutrients the higher the coloration, the more nutrients there usually are. For example, orange is associated with carotenoids, red with betalain, and purple with anthocyanin.
Choose vegetables well
In general, it is good to vary when eating vegetables and eat the best quantity and variety of them that we can. However, there are some highly recommended for their nutritional values. Kale, for example, has become very fashionable, because it provides large amounts of vitamins A, C and K. The same happens with broccoli, which has these vitamins or with spinach, which also provides magnesium and potassium. When in doubt, we should always include the most recommended vegetables and some that vary in color, such as carrots, aubergines or onions.
How to cook vegetables
Eat vegetables too it's a matter of knowing how to cook them, because on many occasions we make dishes that do not favor them at all. There are many ways to present them that can be tastier for those who find it difficult to eat vegetables, such as children. On the other hand, the way of cooking them is important, since with some forms of cooking some nutrients are destroyed.
We must cook the vegetables so that they are tasty. In presentation we can make them into purees, creams or sauces. Also in the middle of an omelette, since the flavor will be camouflaged quite well. Another way to do them is with gratins, although this option is quite caloric. Can add some interesting toppings to it like honey, lemon, or olive oil for flavor.
On the other hand, we have the way to cook them. The steam cooking is always the best option to cook vegetables, as it maintains its nutrients better. Sautéing vegetables is another good idea, since exposure to heat is maintained for a short time, so that the destruction of nutrients is minimized. Boiling or frying are always worse options. In the first case because the vegetables are kept in the heat for a long time and in the second because too many calories are added. It is also a very good option to consume them raw in salad.