Health depends on the contents of our plates. And not surprisingly, fruits and vegetables are among the healthiest foods. But which ones should be preferred? Researchers at William Paterson University in New Jersey looked into the question and analyzed the nutritional value of dozens of foods. They compared their content of 17 essential nutrients including fiber, vitamin C, calcium, iron and even proteins.
And according to their results, published by the Centers for Disease Control and Prevention (CDC), only one food would provide 100% of the daily nutrients necessary for the body with just a 100 gram serving. And it is watercress, with a score of 100%, which rises to the top of the podium. A true health ally, it is eaten in salad, cooked like spinach or in soup. Complete the ranking, Chinese cabbage (91.99), chard (89.27), beetroot (87.08), spinach (86.43), chicory (73.36), leaf lettuce (70 .73), parsley (65.59), romaine lettuce (63.48) and finally green cabbage (62.49).
VIDEO – Health Notebook – Dr Christian Recchia: “Cooking vegetables in boiling water is useless: you lose all the benefits”
A protective role in disease prevention
As a reminder, fruits and vegetables have a protective role in the prevention of diseases, such as cancer, cardiovascular diseases, obesity and even diabetes. It can be consumed in all forms: fresh, frozen, canned, in jars, cooked or raw and also in the form of soups or compotes (homemade or preferably “no added sugar”).
ALSO READ >> 3 good reasons to eat seasonal fruits and vegetables
It is recommended to consume five portions per day, favoring vegetables: for example, one portion of fruit and four of vegetables, two portions of fruit and three of vegetables. As Health Insurance points out on its website, it is important to diversify your consumption. Indeed, the content of vitamins and nutrients varies from one fruit or vegetable to another.
Note that a serving is 80 to 100 grams, the equivalent of a handful. In total, in France, 42% of adults consume at least 5 fruits and vegetables per day.
