After the first special “A table with colors: red” where we closely examined the nutritional properties of red fruit and vegetables, we continue our journey to discover green foods. Green foods, mostly used in the summer, have a common denominator: they reduce appetite and prolong the sense of satiety during the day.
What are the main features and benefits for the body? How to consume them? Who are they most suitable for?
He explains it to us frelance nutritional biologist PhDin Dubai.
"The beneficial characteristics that green fruit and vegetables bring to our bodies are innumerable - she explains - to make them fundamental for our diet especially in Summer ". The typical sweating of hot summer days leads to a loss of mineral salts and exhaustion. How to fix it? "With a nice portion of green salad!", Dr Barbieri suggests.
"Green fruit and vegetables - he adds - are very rich in chlorophyll, a nourishing substance with antitumor and anti-ageing effects, protective against blood pressure and cholesterol. Magnesium is the most common of all the mineral salts that we find in the green fruit and vegetable group. It is useful in regulating blood pressure, in protecting muscle tissue (muscle cramps are caused by lack of magnesium in nutrition) and in reducing the sense of fatigue. Folate and vitamin C are other nutritious allied to our health and present in green fruit and vegetables. The presence of folate is important to reduce cardiovascular risk while vitamin C helps our immune system. Especially kiwi and spinach are rich in vitamin C. Attention: vitamin C is easily perishable so we absorb more from raw and properly preserved foods rather than from cooked or frozen ones ”.
In the summer season, green salads must be present on our tables green salads.
"They help to fill up with mineral salts, they are purifying for the liver and strongly draining- underlines Dr Barbieri - fighting water retention and cellulitis. The lettuce it is the queen of salads, very rich in water (95%), vitamins A, B, E, fibers and mineral salts such as iron, calcium, magnesium, potassium. It has a high satiating power due to the presence of fibers as well as purifying and soothing to gastrointestinal mucous membranes (the soothing action is mostly obtained from cooked lettuce). Lettuce is an indigestible salad for someone because of the high content of vitamin E, chlorophyll and iron, all substances that together can cause difficulties for those with liver and digestive problems. The milky white substance present in the stem (the lactucary) has a sedative effect, and this makes the lettuce also indicated in evening meals, as long as it is well digested. If this were not the case, it would be better to opt for the cappuccina, for example. In general, I would like to remind you that consuming a portion of salad before starting the meal facilitates weight loss, cholesterol reduction, bowel regularization and helps slow the absorption of sugars present in the meal. An excellent habit for everyone, but especially for diabetics ”.
Continuing our journey to discover the nutritional properties and the benefits for our organism of green fruits and vegetables we cannot fail to mention spinaches that, as the nutritionist explains "they have a remarkable nutritional power given by the presence of sugars, proteins, fats, mineral salts and especially magnesium and iron and many vitamins, such as vitamin C. It is very suitable for children, adolescents and menopausal women with osteoporosis. To fully benefit from all its properties it is certainly useful to consume it raw within a couple of days, keeping it in the fridge in a paper bag. The association with the eggs creates a complete and energizing dish for the mineral salts and iron present in spinach and for the protein content of the eggs. Spinach, together with zucchini, are the most green fiber-poor vegetables. Both, but in particular zucchni are also indicated in case of irritable colon ”.
A component of the Crucifera family (herbaceous plants) is the broccoli. For several years this family has been known for its antioxidant and therefore anti-tumour effect in general but recent studies have reported that the very precious substance (indole-3-carbinol) present in broccoli, as well as in other vegetables of the family of Cruciferous such as cauliflower, Brussels sprouts, cabbage, turnip greens, cabbage and turnip, it is able to inhibit the proliferation of some of the most common cancers such as breast and prostate. This mechanism could be studied for potential new anticancer strategies. In order not to lose the precious nutritional value of broccoli, it is recommended to leave them al dente and re-use the cooking water (for example to cook pasta or rice).
Kiwis, green grapes and avocado are the only fruits belonging to the category of greens. "Kiwi is laxative (especially if taken on an empty stomach before the meal), purifying, digestive and very rich in potassium and vitamin C, as well as very low in sugar. These features mean that it has no contraindication.green grapes instead, it is very rich in sugars and therefore not indicated after dinner, especially if you want to lose weight. Avocado distinguishes from all the others by the presence of proteins and unsaturated fats ("good" fats). It contains a lot of potassium, a good amount of vitamin C and very few sugars, so much so that in the kitchen it is almost used more as a vegetable than as a fruit. It is a complete food and recommended for everyone to enrich, from a nutritional point of view, the fresh summer salads but is particularly indicated in gastritis and diabetic patients. It can also be used alone seasoned with extra virgin olive oil and salt to accompany the second course of fish ”.
The group of greens is so varied that it includes not only vegetables and fruit but also a legume: peas. Peas, like all legumes, are a very nutritious food due to their significant protein content. "Legumes are richer in vitamin A (vitamin A maintains healthy eyes, hair, skin and mucous membranes) and poorer in starch - concludes - These characteristics make them more digestible legumes. Consume them fresh or dry; those in cans and frozen are added to sugar and preservatives, unfortunately. From the nutritional point of view, it is good to associate them with pasta rather than another dish based on animal protein because this would reduce their digestibility ”.
Regardless of the colour that distinguishes them, fruit and vegetable products bring, each with its own nutritional characteristics, considerable benefits for our body. In addition to knowing what they are, it is also very important to choose a quality product that must start from large-scale distribution. For My Quality & Convenience, the online supermarket "from A to Z" made in Italy for 2 years in the United Arab Emirates with a daily delivery service, the quality and convenience of the products are characteristics that distinguish this e-commerce on the market. “With a careful selection process directly to the Ras Al Khor (Dubai) Fruit and Vegetable market or by contacting international producers, including Italian ones of course - says Stefano Iorini CEO of the company - we guarantee our customers safe and genuine products every day. Food arrives in the UAE by ship and / or by air. Furthermore, depending on the season we offer various organic products ”.
To keep the organoleptic characteristics of fruit and vegetable foods intact is also very important correct storage by monitoring the temperature of the cold rooms in storage warehouses and during transport. "Our warehouses - he adds - they are all equipped with controlled-temperature cold rooms and since the products stored inside the cold rooms are destined for marketing and sale, this arrangement continues even during transport ”.
E-commerce can be reached through the website MyQandC.com: you can select the product category and you can see for each one the origin and price per kg or per piece depending on the food, which will be included in the shopping cart. Once the choice is made, proceed with the checkout, choose the method of payment and the time slot for delivery that takes place every day from 9 to 21. If you place your order before 17.00, delivery is on same day.
Once you get home how to store fruit and vegetables?
According to the guidelines of the Council for agricultural research and analysis of the agricultural economy (CREA) "the safety of your food also depends on you": For storing food for short periods, the refrigerator is the most suitable place, but should be kept constantly clean, periodically defrosted, keeping the temperature around 4/5 ° C and packing foods in separate containers or bags. It is also essential to observe the correct placement of the products to avoid contamination phenomena between them. Thus, it is advisable to keep fruit and vegetables in the appropriate container at the bottom (higher temperature), both to better preserve the organoleptic and nutritional characteristics of these products, and because they are generally the dirtiest foods among those that are stored in the fridge ( soil residues, insects, etc.).