All about fruits and vegetables

All about fruits and vegetables


The market gardening season is off to a good start and we are looking forward to it! The stalls are colorful and inviting and we all want to put more fruit and vegetables on our plates!  

All health professionals agree to recommend the consumption of fruits and vegetables. Rich in vitamins and minerals, they contain several phytochemicals that make them beneficial to health. However, one out of two Quebecers does not consume the recommended minimum of 5 servings! 

Their consumption is associated with:

  • Better management of weight
  • At lower risk of CVD
  • At lower risk of cancer
  • At better longevity
  • At a lower risk of hypertension
  • At a lower risk of diabetes

< h3>Quiz on fruits and vegetables


1. Vegetables are best eaten raw as cooking affects their vitamin and mineral content.


While it is true that cooking affects vitamin content (especially vitamin C), cooking can also maximize the absorption of certain components. This is particularly the case of lycopene (a type of carotenoid) whose bioavailability is enhanced with cooking. Raw or cooked, the important thing is to eat plenty of vegetables. 

Tips to maximize vitamin and mineral content when cooking: 

  • Avoid cooking in a large quantity of water, favor cooking in stir-fries (wok), steam or in the oven.
  • Since heat can affect the in vitamins and minerals, favor rapid cooking.

2. Orange juice contains less vitamin C than oranges.


Vitamin C is l one of the most fragile vitamins (it is sensitive to light, air, heat and is therefore easily destroyed.) After opening the container, the vitamin C in orange juice drops. Consume juices quickly or choose orange instead of juice, a much healthier choice due to its fiber content.

3. Spinach is recommended for people who suffer from anemia.


Spinach is one of the vegetables richest in iron. On the other hand, iron from plants (non-heme iron) is absorbed less well in the body than iron from animal sources (heme iron). Spinach also contains oxalates which affect iron absorption.Combine with a source of vitamin C (ex: lentils with spinach + red pepper).

  • Do not consume coffee or tea with the same meal (they hinder iron absorption) . 
  • 4. Is eating carrots good for the eyes?


    Carrots are rich in beta-carotene, a precursor to vitamin A. Vitamin A plays a role in the eye's adaptation to darkness. On the other hand, carrots will not influence your myopia or presbyopia. 

    5. Cranberries prevent urinary tract infections?


    Studies show an interesting link between the consumption of cranberries and the prevention of urinary tract infections. Cranberries contain components (proanthocyanidin and quinic acid) with antibacterial properties. These compounds would also prevent the adhesion of bacteria to the bladder wall.  

    6. One potato contains more vitamin C than three peaches.


    A medium potato contains 42 mg of vitamin C, while three medium peaches contain 30 mg. It is time that the potato regains its letters of nobility, because its nutritional value is most interesting.

    Pesticides in the dock

    A question that is of great concern to consumers: should we buy our organic fruits and vegetables? In fact, the answer is simple: the benefits associated with the consumption of fruits and vegetables far outweigh the risks associated with the consumption of pesticide residues. The important thing is to eat it. That said, some fruits and vegetables contain more residues than others.  

    A few tips for minimizing pesticides in your diet: 

    • Buy Local
    • Rinse fruits and vegetables well with water and brush them if possible
    • Do not eat the peel (but you lose precious fibre)

    Fun Facts

    •  Strawberries have approximately as much vitamin C as an orange! (for the same weight).
    • The skin of colored eggplant is rich in anthocyanidins, the same antioxidant found in blueberries.
    • To distinguish the pumpkin from the pumpkin, we observe their peduncle. Pumpkin is tough and fibrous, while pumpkin is softer.
    • Potato (medium) has more fiber than a bowl of oatmeal (175 ml ).
    • Potatoes (medium) contain twice the potassium of bananas (medium).

    For healthy recipes based on fruits and vegetables, visit my