Vegetables from here, all year round

Although October celebrates the end of the harvest, several vegetables remain available during the cold season. These vegetables, which are more resistant to the harsh climate, allow us to stock up on vitamins and minerals important for health. Among these local plants, let us name the beet, the Jerusalem artichoke, the rutabaga, the celery root, the cabbage, the winter squashes, the potato, the carrot, the onion and the leek. Focus on their nutritional values!

Beetroot

The vibrant color of beets makes them one of the vegetables richest in antioxidants, molecules that protect our bodies against damage caused by free radicals. Beetroot also contains folate, a B vitamin that helps prevent anemia, promotes heart health and reduces the risk of birth defects in the fetus. A 125 ml (1/2 cup) serving of cooked beets contains 72 mcg of folate, which is 18% of an adult’s daily requirement and 12% of a pregnant woman’s daily requirement.

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Jerusalem artichoke

Jerusalem artichoke is a winter vegetable native to North America. Its tuber is rich in iron. There are 2.7 mg of iron in a 125 ml serving, or 15% of the daily value (DV). Iron is used by the body to make hemoglobin, a protein responsible for transporting oxygen. Jerusalem artichoke also contains inulin, a prebiotic that promotes the growth and activity of good intestinal bacteria.

The rutabaga

Rutabaga is a root vegetable often confused with turnips. It is part of the cruciferous family, known for its anti-cancer potential. Rutabaga also contains fiber and vitamin C. A 125 ml serving of cooked rutabaga contains 1.6 g of fiber (6% DV) and 17 mg of vitamin C (19% DV). Fiber contributes to intestinal health and vitamin C is involved in many functions in the body, including wound healing, absorption of iron from plant sources, protection of cells against damage caused by free radicals, production of collagen, etc.

Celeriac

Celeriac is a vegetable that can be eaten raw (e.g. remoulade) or cooked (e.g. puree). It is particularly rich in vitamin K. A 125 ml serving of raw celery root contains 34 mcg of vitamin K, or more than 25% of an adult’s daily requirement. Vitamin K promotes healing and contributes to bone health.

Cabbage

Cabbage belongs to the cruciferous vegetable family, which also includes broccoli and Brussels sprouts. All of these vegetables contain sulforaphane, a compound with anti-cancer potential. Cabbage also provides vitamin C and vitamin K. A 125 ml serving of boiled cabbage contains 30 mg of vitamin C, more than 30% of an adult’s daily requirement, and 86 mcg of vitamin K, or more than 70% of an adult’s daily needs.

Winter squash

Winter squashes, such as butternut, acorn, and spaghetti squash, are members of the cucurbit family. They are particularly rich in beta-carotene, a pigment that can be converted into vitamin A, which contributes to eye health. Winter squash also provides other beneficial micronutrients like vitamin C and potassium. The latter is necessary for the proper functioning of the heart, muscles, nerves and kidneys.

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The potato

It is full of micronutrients beneficial to health. Indeed, potatoes contain a good amount of fiber, iron, potassium and vitamin C. A boiled potato (150 g), with the peel, provides 2.5 g of fiber (9% DV) , 1.27 mg of iron (7% DV), 572 mg of potassium (17% DV) and 18 mg of vitamin C (20% DV). It’s high time to put it back in your menus!

The carrot

Carrot is rich in carotenoids, pigments that can be converted into vitamin A by the body. Vitamin A contributes to healthy skin, eyes and the immune system. Carrot also provides vitamin K and fiber.

The onion

The onion belongs to the alliaceae family, just like garlic, shallots and leeks. Their pronounced flavor is due to the presence of sulfur compounds, molecules with anticancer potential.

Leek

Leek contains several vitamins and minerals important for health, including vitamin K. A 125 ml serving of boiled leek provides 14 mcg of vitamin K, or 12% of the daily value. Leek also contains lutein and zeaxanthin, two carotenoids whose dietary intake would be beneficial for eye health. Finally, it provides inulin, a prebiotic.

To learn more about vegetables grown in Quebec, visit https://mangezquebec.com/.