Green vegetables are allies for perfect nutritional balance, adding color to meals and improving health. So how to choose, preserve, process and eat green vegetables to get the most benefit for our health?

Green vegetables do not necessarily have to be green. We often talk about ‘green’ vegetables to refer to fresh vegetables and to distinguish them from dried vegetables such as lentils, kidney beans, chickpeas…”. Ms. Aurélie Guerri, a French nutritionist, said.

1. Characteristics of green vegetables

Green vegetables are low in calories, rich in natural vitamins and minerals, and bring many health benefits to the body. Consuming different types of vegetables every day allows us to access the nutritional benefits of each type of vegetable.

1.1. Rich in fiber

Nutritionists always recommend that we consume 30g of fiber per day. The best way to increase daily fiber intake is to eat more green vegetables every day. Nutritionists say: “These are important sources of fiber and should make up half of the ingredients for lunch and dinner.”

Green vegetables contain lots of healthy fiber.

Nutritionist Aurélie Guerri points out: This high fiber content gives green vegetables many benefits. Vegetables promote good transit in the intestines and also allow for better control of blood sugar levels. The fiber contained in vegetables reduces the absorption of glucose from the intestines, thereby limiting fat storage. For example, “when we eat a high-fat pizza, with a fairly high glycemic index, adding fiber to the menu (for example, a green salad) has a beneficial effect on the way fat is stored. The calories remain the same, but the absorption of fat has been reduced thanks to the plate of green vegetables”. The expert points out.

When consumed regularly, fiber plays a role in preventing many diseases, such as cancer (especially colon), cardiovascular disease, obesity and diabetes.

1.2. Rich in antioxidants

Green vegetables are also rich in antioxidant nutrients. Among them, vitamins A, C and E, trace elements (selenium, zinc, manganese), carotenoids (including beta-carotene, the main compound in yellow and orange vegetables), polyphenols.

These protective compounds have the ability to limit the oxidation and aging of the body’s cells caused by free radicals generated by pollution, smoking, stress or even some medications. As with fiber, regular consumption – and in abundant amounts – of antioxidants has an impact in preventing a number of serious diseases.

Eating raw is the best way to eat vegetables because they retain all their nutritional components.

2. How to choose green vegetables

You should prioritize green vegetables that are in season and ripe enough, bought at the market or vegetable shop. Nutritionist Aurélie Guerri adds: “It is better to focus on products from organic or sustainable agriculture, to avoid pesticide residues, especially in the skin of vegetables”.

Once you have bought them home, it is best to try to consume them as quickly as possible. Leaving vegetables for too long after purchase causes them to lose many vitamins, minerals and nutritional value.

3. Eat vegetables properly

When eaten raw, green vegetables have the advantage of retaining as many vitamins as possible, especially vitamin C, which is the most fragile of all vitamins. Nutritionist Aurélie Guerri emphasizes: “Raw vegetables are often crunchier, so they also need to be chewed for longer and therefore will make you feel fuller”.

Be careful not to overeat, however, as raw vegetables are harder to digest and can irritate the stomach. It is advisable to alternate between raw and cooked foods, as the latter has its own benefits and flavours.

Steam cooking is good as it retains most of the vitamins and minerals. Gentle steaming is ideal as the food cooks at temperatures below 100°C without being denatured. Nutritionists emphasize.

Steaming vegetables at temperatures below 100 degrees Celsius also retains many of the nutrients in vegetables.

Contrary to popular belief, steaming preserves the flavour of the food while still producing colourful and delicious dishes.

We can still add flavour to vegetables, ideally cooking them with quality vegetable oils to benefit from the nutritional benefits of each (omega-3, 6, 9, vitamin E). These oils also allow for better absorption of some fat-soluble vitamins (A, D, E and K).