A MORE VEGETABLE DIET, WHY?
There are plenty of good reasons to put more vegetables on your plate. Already for the preservation of the planet. More plants means less meat and therefore less greenhouse gases produced, better controlled resources and above all a more preserved nature. This is all the more remarkable when everyone decreases their consumption of animal products. In fact, the 2019 Eat Lancet commission says that for a planetary health diet, you should have at least 50% vegetables and fruits on the plate, the rest including whole grains, legumes, whole oilseeds or under. form of raw oils (olive, rapeseed, walnuts, almonds…) and a small amount of animal products. On the health side, the benefit of a more plant-based diet is no longer to be proven. It is they who provide most of the vitamins and minerals that the body needs. A diet richer in fruits and vegetables also means less risk of cardiovascular, joint and inflammatory diseases, etc. We therefore have every interest in rediscovering plants that have hitherto been somewhat forgotten.
HOW TO VEGETATE YOUR FOOD?
Adopting a diet that is sustainable for the environment and health means above all eating less meat. Animal products, meat, fish, eggs and dairy products, can be consumed in smaller quantities and especially less often (once a week). They are then preferred organic and local to reduce the environmental impact. The main ingredient of the meal then becomes vegetable again. Thus, on a daily basis, it is possible to prepare a unique and complete dish that provides all the nutritional needs. A large half of this mosaic plate contains raw and cooked vegetables accompanied by aromatics (parsley, thyme, etc.), spices (turmeric, curry, etc.), seaweed and oilseeds (walnut kernels, avocado, oil olive and rapeseed …). The other half includes legumes, (mashed coral lentils, blond lentils, etc.) and whole grains (quinoa, whole couscous, etc.). The fruits can be eaten with raw vegetables, as a dessert or even outside of meals according to preferences. It is best to cook, even simply and above all with pleasure, fresh, seasonal fruits and vegetables.
THE SUPERS VEGETABLE STRIKES
Some plants are so concentrated in nutrients (vitamins, minerals, enzymes, amino acids and antioxidants) that they become super foods. Consumed regularly, they help meet certain nutritional needs generally covered by animal products, strengthen the body and support the immune system. This is the case with spirulina. This microalgae is naturally rich in proteins, minerals and antioxidants. It contains iron, which even though it is plant-based, is particularly easily absorbed. It is therefore useful during fatigue, physical weakness or even a weakened immune system. Another microalgae, chlorella, contains vitamin B12. It is the only plant source of this vitamin, normally only found in meat and fish. The curry tree contains iron which can be increased by the vitamin C in acerola. Its very aromatic leaves are often used in Indian vegetarian cuisine. Lichen, on the other hand, is one of the rare vegetable sources of vitamin D3, the most interesting form for the body. It participates in osteoarticular and immune health but also digestive (it strengthens intestinal barriers). Sea lettuce, a green algae very popular in gastronomy, contains many minerals including magnesium which is very well absorbed by the body. Finally, vegetable oils such as flax, camelina and hemp can be added daily to the diet. They are rich in omega 3, these fatty acids essential for cardiovascular, cellular and brain balance.
