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Recherche

Apprenez à jardiner dans le respect de votre environnement, un site de la SNHF
http://www.

Agapanthus 'Blue Heaven' (La plante du mois)

Jardine avec Bottine et ses amis. de 3 à 11 ans

Légumes et santé

Photo de légumes du jardinLe rôle positif des légumes sur la santé est une notion récente dans l’inconscient collectif, car ils ont souvent été considérés comme pauvres. D’un point de vue scientifique, la connaissance de leur effet sur la santé est également relativement récente, à la faveur des données épidémiologiques et expérimentales de plus en plus abondantes et complexes. Le bénéfice est ressenti au niveau individuel et immédiat sur le rassasiement, le confort digestif et le transit intestinal ; de façon plus subjective sur le mieux-être, sur la fatigue, mais l’essentiel se traduit par des effets à long terme, invisibles, ce qui explique qu’ils furent longtemps méconnus.

De façon générique, les légumes (au sens culinaire, mais pas botanique) seront considérés dans leur ensemble, mais chacun a sa spécificité nutritionnelle, ce qui les rend complémentaires et justifie la diversité de leur consommation. Certains auteurs en certaines instances n’incluent pas la pomme de terre dans les légumes ce qui tant du point de vue botanique, diététique et culinaire n’est pas juste. Dans ce cas présent, ils seront séparés des fruits, bien qu’en pratique on les associe dans la plupart des études et des recommandations.

Compositions nutritionnelles :

Les principales caractéristiques des légumes sont leur :
-         richesse en eau
-         pauvreté en lipides
-         faible teneur en protéines
-         apport énergétique modéré
-         teneur variable en vitamines C et B9, K, E et en ß carotène
-         richesse en potassium
-         teneur variable en sodium (sur l'aliment brut)
-         richesse en fibres (sur le poids sec)
-         richesse en polyphénols
-         teneur variable en caroténoïdes

Cette composition rend compte de leurs propriétés en partie communes ou spécifiques.

Cela justifie d’y inclure la pomme de terre qui bien qu’en peu plus riche en glucides est pauvre en protéines, et ne peut donc contrairement aux céréales et légumineuses être une source de protéines végétales, en substitut des protéines animales. Certaines légumineuses jeunes (petit pois extra-fins) peuvent aussi être classés dans les légumes. Tomates et cucurbitacées bien que fruits botaniquement, sont légumes culinairement.

Sur le plan diététique, les caractéristiques des légumes peuvent être réunis avec le qualificatif  d’une faible densité énergétique (Kcalories/100gr) et d’une forte densité nutritionnelle (teneur en un nutriment donné pour 100 Kcalories). Ce dernier point confère aux légumes la capacité d’apporter une large contribution à la couverture des apports nutritionnels conseillés pour un grand nombre de micro nutriments et donc à l’équilibre alimentaire.

Les études épidémiologiques indiquent que les sujets ayant une consommation élevée de légumes ont une diversité et un équilibre alimentaire plus satisfaisant.

Pour lire la suite, TELECHARGEZ L'ARTICLE EN PDF

Docteur Jean-Michel Lecerf
Institut Pasteur Lille (59)
Colloque "Les légumes de demain" 2006

acheter les actes du colloque Quand les plantes se parlent