Eat your fit with spring vegetables

1. Spring vegetables are of course just delicious, but they also provide vitamins, minerals and fiber you need to stay healthy. What's in it?

2. Spring vegetables are of course just delicious, but they also provide the vitamins, minerals and fiber you need to stay healthy. What's in it?

Spinach

1. Picks up the red blood cells Cartoon hero Popeye the Sailorman gulps down a can of spinach and can take any setback afterwards. We can also put spinach on the table more often. The leaves contain a lot of folic acid (important for the production of red blood cells) and a lot of iron (which you need for the production of hemoglobin, part of the red blood cells). Red blood cells carry oxygen around the body. Spinach also contains anti-oxidants, potassium, calcium, phosphorus and magnesium. For a long time it was thought that you should be careful with nitrate-rich vegetables such as spinach, because nitrate can be converted in the body into the toxic nitrite and nitrosamine. But spinach and other nitrate-rich vegetables have since been rehabilitated by the European Food Safety Authority (EFSA) and the Netherlands National Institute for Public Health and the Environment (RIVM). Nitrate can be converted in the body, but the amounts are so small that it has no harmful effect on health, according to recent research.

2. Picks up the red blood cells Cartoon hero Popeye the Sailorman gulps down a can of spinach and can handle any setback afterwards. We can also put spinach on the table more often. The leaves contain a lot of folic acid (important for the production of red blood cells) and a lot of iron (which you need for the production of hemoglobin, part of the red blood cells). Red blood cells carry oxygen around the body. Spinach also contains anti-oxidants, potassium, calcium, phosphorus and magnesium. For a long time it was thought that you should be careful with nitrate-rich vegetables such as spinach, because nitrate can be converted in the body into the toxic nitrite and nitrosamine. But spinach and other nitrate-rich vegetables have now been rehabilitated by the European Food Safety Authority (EFSA) and the Netherlands National Institute for Public Health and the Environment (RIVM). Nitrate can be converted in the body, but the amounts are so small that it has no harmful effect on health, according to recent research.

Chicory

1. Good for the intestinal bacteria Chicory, a vegetable originally from Brussels, was not to be found when it entered the Paris market almost 150 years ago. Today's chicory varieties taste much less bitter. You can use it in all directions in the kitchen. The fiber in chicory is a good food source for the bacteria in your colon. When these fibers are broken down, substances are released that benefit both the intestinal bacteria and the cells in your intestinal wall. Chicory also contains a lot of potassium and vitamin C. Potassium has a beneficial effect on blood pressure. You need vitamin C for the production of connective tissue, the absorption of iron from the diet and the maintenance of resistance. Vitamin C is also an antioxidant: it protects the body cells against damage caused by â € free radicalsâ € ™ (aggressive substances that can damage cells and tissues). Antioxidants may be able to prevent cancer and cardiovascular disease in the long term, according to the Nutrition Center.

2. Good for the gut bacteria Chicory, a vegetable originally from Brussels, was not to be found when it entered the Paris market almost 150 years ago. Today's chicory varieties taste much less bitter. You can use it in all directions in the kitchen. The fiber in chicory is a good food source for the bacteria in your colon. When these fibers are broken down, substances are released that benefit both the intestinal bacteria and the cells in your intestinal wall. Chicory also contains a lot of potassium and vitamin C. Potassium has a beneficial effect on blood pressure. You need vitamin C for the production of connective tissue, the absorption of iron from the diet and the maintenance of resistance. Vitamin C is also an antioxidant: it protects the body cells against damage caused by â € free radicalsâ € ™ (aggressive substances that can damage cells and tissues). Antioxidants may be able to prevent cancer and cardiovascular disease in the long term, according to the Nutrition Center.

Broccoli

1. Supports the resistance Take a closer look at a sprig of broccoli and you will see a collection of tiny flowers. Italians eat both the florets and the leaves of broccoli. In the Netherlands we stick to the florets. The stumps are often thrown away, while they contain most of the vitamins and minerals. They also provide the most flavor. Peel the stumps with the vegetable peeler, cut them into slices and cook, fry or wok them along with the rest of the vegetables. Broccoli is a real vitamin bomb. With 200 grams of broccoli (four serving spoons) you already reach the recommended daily amount (adh) of vitamin C: 75 milli grams. You need vitamin C for your immune system, connective tissue and the absorption of iron. What is special about broccoli is its high content of sulforaphane, a strong antioxidant that may protect the body against the harmful effects of carcinogenic substances. In animals, sulforaphane has been found to help the liver remove foreign and carcinogenic substances from the body. Whether this also applies to humans is not (yet) clear. Broccoli is also high in B vitamins, vitamin E and vitamin K.

2. Supports the resistance Take a closer look at a sprig of broccoli and you will see a collection of tiny flowers. Italians eat both the florets and the leaves of broccoli. In the Netherlands we stick to the florets. The stumps are often thrown away, while they contain most of the vitamins and minerals. They also provide the most flavor. Peel the stumps with the vegetable peeler, cut them into slices and cook, fry or wok them along with the rest of the vegetables. Broccoli is a real vitamin bomb. With 200 grams of broccoli (four serving spoons) you already reach the recommended daily amount (adh) of vitamin C: 75 milli grams. You need vitamin C for your immune system, connective tissue and the absorption of iron. What is special about broccoli is its high content of sulforaphane, a strong antioxidant that may protect the body against the harmful effects of carcinogens. In animals, sulforaphane has been found to help the liver remove foreign and carcinogenic substances from the body. Whether this also applies to humans is not (yet) clear. Broccoli is also high in B vitamins, vitamin E and vitamin K.

Veldertjes

1. For lower cholesterol Veldertjes (young capuchins) are already arriving from the country in the spring. They have a milder taste than their big brothers (capuchins), who are only harvested in the summer. Fields are, just like other legumes, rich in dietary fiber and proteins. These fibers help lower LDL cholesterol in your blood, among other things. A meal of 130 grams of cooked legumes every day lowers the cholesterol level by 0.2 mmol per liter. Low LDL cholesterol is good for the blood vessels. The proteins in fields provide energy and are involved in the production of muscle tissue, bone tissue, blood and regulatory processes in the body.

2. For a lower cholesterol Veldertjes (young capuchins) come from the country as early as spring. They have a milder taste than their big brothers (capuchins), who are only harvested in the summer. Fields are, just like other legumes, rich in dietary fiber and proteins. These fibers help, among other things, to lower the LDL cholesterol in your blood. A meal of 130 grams of cooked legumes every day lowers the cholesterol level by 0.2 mmol per liter. Low LDL cholesterol is good for the blood vessels. The proteins in fields provide energy and are involved in the production of muscle tissue, bone tissue, blood and regulatory processes in the body.

Asparagus

1. Good for the nervous system. They are back: fresh asparagus, straight from the land. The Dutch asparagus season is from the beginning of April to IJsheiligen (11 - 15 May) and many enthusiasts rush to the local asparagus grower. No growers in the area? You can easily check whether you are dealing with fresh asparagus in the supermarket or at the greengrocer. Rub two stems together and prick up your ears: if you hear a squeaking sound, then it's okay. Asparagus is not only tasty, but also very healthy. They are rich in the amino acid aspartic acid (involved in the nervous and immune systems) and have a reputation for being aphrodisiac. Asparagus also contains large amounts of vitamins, minerals and fiber.

The healthy effects of dietary fiber

1. Spinach, chicory, broccoli, fields and asparagus are rich in dietary fiber. You need this type of fiber for good bowel function. They are a food source for the bacteria in your gut and keep your stools healthy. We need 30 to 40 grams of dietary fiber per day. Only 10 percent of the Dutch consume enough. Research shows that if you eat little fiber and eat 10 grams of extra fiber per day, this reduces the risk of colon cancer by 10 percent and the risk of breast cancer by 5 percent. Fiber also helps your body with diseases such as diabetes and cardiovascular disease. There are different types of dietary fiber. They all have a different effect on our body. Researchers are not yet sure which fibers have which effect. That is why it is best to eat as many different fiber-rich foods as possible. Legumes (beans, capuchins), whole grain products (whole grain bread, rye bread), breakfast cereals (muesli) and fruit (dried figs, dried dates) are particularly high in fiber. With thanks to Astrid Postma-Smeets (Nutrition Center). This article was previously published in Plus Magazine April 2018. Not yet a Plus Magazine subscriber? You can become a subscriber in an instant!