6 things to know to make the most of raw vegetable season

6 things to know to make the most of raw vegetable season

Meat and fish are often considered a source of food poisoning. However, fruits and vegetables are the main culprits, especially during raw vegetable season. A little reminder of the rules to follow in order toe full of safe nutrients.

You never exceed best before date it says on the package of minced steaks, keep the fish only in a cool place, carefully watch the appearance of the yogurt before eating it… But are you careful with fruits and vegetables? Because they transmit norovirus (the virus that causes diarrhea) 46% of the time, according to data compiled by researchers from the US Centers for Disease Control and Prevention (CDC) after analyzing cases of food poisoning in the UNITED STATES.

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Among plants, leafy vegetables (lettuce, cabbage, etc.) are most at risk, as they alone account for 22% of cases of food poisoning. This is followed by poultry (responsible for 22% of poisonings) and dairy products (14%).

On the other hand, the most serious cases leading to hospitalization are almost as much related to meat and dairy products (46%) as they are to plants (42%). Only 6% of cases are associated with fish and seafood, and finally 43% of annual deaths are associated with meat, while only 25% are associated with plant foods and 19% with poultry.

How to properly clean fruits and vegetables?

Spring and summer are also times of great vulnerability because we consume a lot more raw vegetables and cooking kills these bacteria. Between picnics, aperitifs in the garden and dinners on the terrace, the chances of infection increase. Because bacteria love colilove the warmth to grow. And sometimes it takes them less than two hours to populate food without us noticing.

That is why it is necessary to take some good gestures as much as possible to avoid the use of products unsuitable for consumption.

  • We wash our hands with soap before touching fruits and vegetables and run them under clean water before eating.
  • Keep fruits and vegetables separate from raw (uncooked) meats, even when refrigerated.
  • Keep fruits and vegetables cold! When eating out, fruits and vegetables should be stored below 4°C in a refrigerator in the shade.

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2/6-

Poorly washed raw vegetables can be dangerous
TRUTH. Fruits and vegetables should be clean and free of dirt. They must be washed well in drinking water and, if necessary, peeled. Including pre-washed salads in bags. It is very important, especially for pregnant women, to prevent toxoplasmosis, a parasitic disease that affects mother and child. A bath with vinegar water will be even more effective.

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3/6-

You can eat all the fruits collected in nature and in the garden
TRUTH. But, due to possible infection by animals, those picked up from the ground should be eaten boiled: compotes, pies, jams …. And, of course, we wash kitchen utensils and hands with soapy water, especially if we just worked in the garden.

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4/6-

Raw vegetables have more vitamins and enzymes
TRUTH. Since they have not been subjected to any heat treatment, all vitamins, enzymes and chlorophyll are preserved in them. Provided, of course, to choose them ultra-fresh, if possible collected on the same day or the day before. If you have a garden this is perfect. For the rest, we give preference to small producers (amap, market, etc.). Vitamin C oxidizes very quickly in its raw form. As well as chlorophyll, detoxifying. As soon as bought (or assembled), as soon as cooked and tasted!

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If you have poor digestion, avoid raw vegetables
FALSE. If you want to eat raw despite a troubled digestive system, avoid kale, peeled (peppers, tomatoes, etc.) and cut out grains (cucumbers, peppers, etc.). They are then marinated in a lemon or vinegar sauce to soften the fibers. Another option is to blend everything in a blender to change the fibers while keeping 100% of the plant: pulp, pulp, skin, grains… Namely: in liquid form (smoothie, juice) we tend to overconsume. However, some plants, such as oranges, carrots or beets, are very sweet. Usually we eat only one orange, but a large glass of juice contains three or even four… I repeat, this can be a lot.

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Raw food is good for the line
TRUTH. It is good to start a meal with raw vegetables. Carrots, shredded cabbage… When raw, you need to chew for a long time, which helps you eat less. The feeling of satiety takes 20 minutes to reach the brain. If we eat raw, we chew more and, mathematically, eat less during that time period. In addition, raw is less nutritious: with an equal weight, a raw vegetable has more water than a cooked one. Finally, with prolonged chewing, each portion of food is covered with saliva full of enzymes (amylase, lipase), which contribute to better digestion of starch and fats. Not to mention, biting into a raw apple is good for your teeth!

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