With the arrival of spring, the stalls fill up with new fresh, crunchy and nutrient-rich vegetables. And good news: eating seasonally is not only better for the planet… it’s also often more interesting for your health. In April, certain vegetables clearly do well. Here are my 5 dietitian favoritesboth for their nutritional benefits and their ease of integration into simple and delicious dishes.
1 – Radish
It is THE star of the month of April. Small but strong: it also stimulates the detox functions of the liver. THE radish is an excellent source of vitamin C and brings antioxidantsthese small molecules that help protect our cells from oxidative stress. Thanks to his high water contentit also contributes to hydration. Another interesting asset: its effect “natural appetite suppressant”linked to its richness in water and fiber, which can help regulate appetite.
My Trick from a dietician: Do not throw away the radish tops. They contain more micronutrients than the root.
2 – Endive
L’endiveit’s the vegetable that we love… or hate.
It is rich in inulina prebiotic fiber which nourishes our intestinal bacteria and thus supports the microbiota. A real plus for digestive health… even if it can sometimes be less well tolerated in people with a sensitive intestine. It is also a good source of folate (vitamin B9)an essential vitamin at all stages of life, especially during pregnancy. Another advantage: endive is low in calories but fillingwhich makes it an interesting ally in a weight management process.
Please note: inulin can cause bloating in sensitive people (especially in cases of irritable bowel syndrome).
My Trick from a dietitian: If you find the endive too bitter, lightly remove the core at the base.
3 – Fresh spinach
THE fresh spinach are often associated with Popeye… but not necessarily for the right reasons.
They are an excellent source of folate (vitamin B9)are rich in antioxidant carotenoids and also provide vitamin Kessential in particular for bone health. The combo vitamin C + vegetable iron is interesting, even if the absorption of this iron remains limited. In fact, spinach contains oxalatescompounds that can reduce the absorption of certain minerals. There is no need to avoid them, just not to consume them in excess.
Good to know: Contrary to popular belief, spinach is not the champion of iron. This is also very poorly absorbed by the body.
4 – Asparagus
L’asparaguswe often look forward to it in spring… and for good reason. It is very rich in prebiotic fiberwhich participate in the balance of the intestinal microbiota. It also has a diuretic effectinteresting for promoting renal elimination.
Anecdote: The particular odor of urine after consumption of asparagus is linked to their richness in sulfur compounds. This is a completely normal phenomenon.
5 – Lamb’s lettuce
There chew is often perceived as a simple salad… when in reality it is a real nutritional bomb. It contains plant omega-3quite rare in vegetables, and constitutes a good source of beta-carotene (precursor of vitamin A) as well as folate (vitamin B9). It is also very rich in chlorophylla plant pigment with interesting properties.
Anecdote: Lamb’s lettuce has long been wrongly considered… a weed.
My little word from a dietician
You will have understood: April vegetables have everything to please. Rich in fibersin vitamins and in antioxidantsthey allow you to create dishes that are simple, delicious and beneficial for your health.
SO, which one is your little favorite?
