Fruits and vegetables: essential for good health
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Eating fresh fruit and vegetables is a big step forward towards good health. They contain more minerals and vitamins per calorie than any other food group. Fruits and vegetables contain vitamin K1, phytonutrients, potassium and magnesium. The method of preparation determines how many of these substances can ultimately be used by the body. Most importantly, fruits and vegetables provide the body with fuel because they contain large amounts of carbohydrates, which provide the necessary energy through combustion. Enzymes present in the products mentioned also ensure a good digestion and absorption of nutrients, while numerous antioxidants in fruits and vegetables can protect against the development of cancer.
General
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Plant-based food is low in saturated fat and rich in essential fatty acids, fiber and antioxidants. These ingredients provide effective protection against a variety of degenerative diseases, including heart disease, cancer and arthritis. Nutritionists therefore recommend consuming 25-35 grams of dietary fiber daily, in order to reduce the risk of a degenerative disease. If you regularly eat unprocessed vegetable products, this should be a sinecure. Healthy vegetables are mainly broccoli, garlic, onions and other types of cabbage. The common factor between the garlic and cabbages is the high content of organic sulfur compounds. These compounds play a very important role in our metabolism, especially in the detoxification of the liver. But also other healthy nutrients such as carotene can be found in yellow / orange fruits such as apricots, mangos, pumpkins and in vegetables such as yams and carrots.
Plant pigments
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Plant pigments that occur in fruits and vegetables are:
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Carotenoids
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This group of plant pigments consists of more than 600 carotenoids, of which 30-50 can be converted by the body into vitamin A. Of these carotenoids, beta-carotene is the most active, because it is the best lends itself to be converted into this vitamin. Other carotenes such as the flavonoids have a greater antioxidant effect. Lycopene, which is abundant in tomatoes, has been associated with a low risk of prostate cancer. Cryptoxantin is said to be protective against cervical cancer.
Flavonoids
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This other group of plant pigments is largely responsible for the color of fruit and flowers. For optimal results, it is advisable to consume a variety of as many colors as possible of fresh and raw fruits and vegetables. Flavonoids can be found in:
Nitrogen Oxide (NO)
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This is a very small and unstable molecule, which has often been associated with harmful car exhaust fumes and cigarette smoke. Around 1980, researchers discovered that nitric oxide is also important for many bodily functions when the right amount is used. For example, functions of NO:
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
A subdivision of vegetables
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We can distinguish:
Green leafy vegetables
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These vegetables are rich in calcium and fiber. Examples of green leafy vegetables include:
Bulbous plants
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Bulbous plants are distinguished in:
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Fruit vegetables
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Examples of fruit vegetables that contain many nutrients are:
Cruciferous vegetables
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This group is all rich in natural, biological sulfur compounds (glutathione), which means that they can protect against toxic substances. The most famous cruciferous vegetables are:
Stem vegetables
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Examples of stem vegetables are asparagus and celery. Both contain a wealth of carotene, glutathione, potassium and the vitamins B (especially folic acid) and C and also contain some iron. Keep in mind that canned asparagus has only half the nutritional value of fresh asparagus.
Root vegetables
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In general, these vegetables contain many B vitamins, especially thiamine. Exponents of this group are:
Seed vegetables
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Examples of this group, also called legumes, are:
A subdivision of fruit
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A distinction can be made here:
Berries
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A distinction can be made here:
Citrus fruits
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These include:
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Fruit with a stone in the middle
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We can distinguish:
Exotic fruit
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You can think of, for example:
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
Fruit juices
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These contain a concentrated form of sugar, the highest content being attributed to orange juice. These sugars - just like grain, meat, coffee, beans and alcohol - are converted in the stomach into acids, which, when in excess, is bad for the inner wall of the stomach. If you nevertheless want to drink fruit juice, take the freshly squeezed organic grapefruit juice. Freshly pressed because of the rapid oxidation in the air. Definitely avoid soft drinks with fruit in them as they are supplemented by the manufacturer with all kinds of chemical and artificial substances such as aspartame, saccharin, sorbitol and other stabilizing substances.