World News

6 fruits and vegetables to grill this summer

Try grilling these fruits and veggies to add color and nutrients to your plate. Meat has traditionally been the star of barbecue season, but who says it has to stay that way? By enjoying summer fruits and vegetables, you can brighten up your plate, reduce fat, and fortify your meals with the vitamins and minerals your body needs to thrive.

A study published in The Lancet in May 2019 found that one in five deaths worldwide was linked to a diet lacking fresh fruits and vegetables, seeds and nuts. The majority of those deaths were due to cardiovascular disease, the researchers found. Grilled fruit and veg often pops up as a side dish, but during grilling season, it’s especially easy to make it the main event. Ultimately, the goal is to get more fruit and veg on your plate in one way or another. From a tasty side dish to a healthy appetizer, here are seven fruits and vegetables nutritionists recommend for grilling this summer, and why they’re good for you.

1 Zucchini is waterproof and a good source of vitamin A.

Zucchini are famous for their abundance in summer. Try grilling this summer squash in a veggie skewer, hearty salad, or layered sandwich. Zucchini aren’t the most nutrient dense fruits and vegetables, but since they’re mostly made up of water. A cup of cooked zucchini provides 101 micrograms (mcg) of vitamin A, or about 11% of the Daily Value (DV), making it a good source of this nutrient. Zucchini is also good for hydration, very easy to find and cheap.”

Tip: make grilled zucchini fries. when cooking for children.

2 Peppers provide more vitamin C than oranges

Bell peppers are one of the most versatile summer vegetables thanks to the variety of their varieties (although they’re technically a fruit). Different colored peppers provide similar nutrients but taste slightly different. Bell peppers are an excellent source of vitamin C, and a study published in Antioxidants in June 2015 showed that the amount of vitamin C increased as bell peppers ripened from green to red. However, remember that since vitamin C is heat sensitive, cooking reduces the amount of vitamin C your body can absorb. Red peppers tend to be the sweetest and contain more vitamin C than orange peppers. All peppers provide more than twice the recommended daily amount of vitamin C and are also a good source of beta-carotene, potassium, folic acid and fiber. The versatility of peppers makes the recipe possibilities virtually endless, but two places to start are with roasted pepper salad and quinoa-stuffed peppers.

3 Tomatoes provide lycopene to fight disease

Tomatoes, another fruit often placed in the same basket as vegetables, are tastier in the summer months. In addition, roasting or grilling can bring out entirely new flavors in tomatoes and improve the absorption of lycopene, an antioxidant found in tomatoes. A May 2018 review published online in the journal Frontiers in Pharmacology concluded that lycopene’s anti-inflammatory properties reduce the risk of heart disease in both men and women, and that lycopene is particularly important for those at high cardiovascular risk -Diseases is.

4 mushrooms give you the taste of meat as well as fiber.

Although wild mushrooms are in season during the spring and fall, cultivated mushrooms are available year-round and are perfect for grilling. A 2015 study published in the International Journal of Microbiology showed that whatever edible variety you prefer, mushrooms are low in fat and packed with fiber, vitamins, and minerals. The three most commonly consumed mushrooms could provide up to 100% of the recommended daily allowance of vitamin D, making mushrooms one of the few non-animal food sources of vitamin D.

Mushrooms, especially portabellos, can be a good substitute for meat, while other types of mushrooms can help you reduce the amount of meat you eat, which can lower your bill and improve your health. You can mix mushrooms with meat, especially ground beef for burgers, by mixing 50 percent meat and 50 percent mushrooms. Mushrooms add fiber and moisture to burgers that can.

5 Corn is a barbecue and summer staple

Corn is a good source of fiber, which is crucial for digestion and energy-boosting carbohydrates, and it contains two antioxidants — lutein and zeaxanthin — that are linked to eye health. According to the USDA, one ear of corn provides 4.93 g of fiber, which is 18% of the DV. Like other summer vegetables, corn tastes best when ripe. Roll a grilled corn on the cob in herb butter or, for healthier options, in pesto.

6 Red onions provide sweetness and antioxidants

All onions are great on the grill, but especially red onions, which get really sweet on the grill. Onions are a good source of antioxidants that fight the imbalance of free radicals that contribute to the development of chronic diseases. Research has shown that although antioxidants are present in many types of onions, the amount you get depends on what part of the onion you eat. The outermost layers of an onion bulb had the highest concentrations of antioxidants, which decreased in the innermost layers.

A study published in September 2017 in the Journal of Hypertension found that people who ate the most onions and other types of leeks were 65% less likely to develop heart disease than those who ate the least. In addition, they reduced their risk of high blood pressure by more than 25%.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

Like our content?

Receive our latest publications directly in your mailbox every day free of charge

Related Articles

Back to top button