Role of vegetables in our diet

Role of vegetables in our diet

All kinds of vegetables are an important part of our diet. They play a significant part in maintaining good healthdue to their high content of mineral elements and vitamins. These substances help to build teeth, bone and other structures. Vegetables can also help protect the body from illness and regulate the body processes that ensure vitality and good health are dependent. The indigestible cellulose and the roughage in the vegetables aid in maintaining an energised and healthy bowel. This helps to eliminate unwelcome substances from the body.

The presence of the pigment green Chlorophy II is the reason for the green colour of leafy vegetable leaves. Chlorophy II is affected by pH. It alters from olive to bright green when it is exposed to acidic conditions. When vegetables are cooked steam releases some of the acidic substances. This is especially true  whole food veggie greens vitamins when they’re not covered. The orange or yellow hue of vegetables are due to the presence of carotenoidswhich are not affected by cooking techniques or changes in pH.

Root vegetables are vital to the diet because they are healthy and filling, with carbohydrates being their main food element. Green vegetables are typically consumed in the form of stews and soups. They should be eaten raw whenever you can to get the most nutrients. Bad cooking can cause many of the valuable nutrients to be lost.

Vegetable Values:

Vegetables are herbaceous plants which are utilized for culinary reasons. They are used to enhance the taste of soups and also for their dietary potentials. They are made up mainly of cellulose, hemi-cellulose as well as pectic compounds. Sugar as well as starch, minerals, as well as vitamins are found in vegetables. Along with roughage and vitamins in addition to minerals, including water that include Calcium, Iron, Sulphur and Potash. Green vegetables are a only roughage, iron and water. Vitamin A, B and C are a mixture of particular types of vegetables.

Fresh vegetables have a lot of importance in the diet because they contain minerals and vitamins. The cellulose triggers peristaltic movements which aids digestion and helps prevent constipation. Indigestion can also be caused by very aged or coarse vegetable. Mature dry legumes , including Cow peas in different kinds, Soya beans, Bambara nuts, Groundnuts, and other dry beans or peas are a rich source of protein, and moderately high sources of Thiamine. Whereas, groundnuts are extra-ordinarily good sources of niacin.

The average vegetable composition is as follows:* Green veggies: Water = 83%-92% Protein equals 1 – 2; Carbohydrates= 3% to 8.8%; Mineral salts equal 1%- 2 percentage. Vitamins = A-B C, and k.

* Root vegetables: Water = 75%-85 percent; Protein = 0.5%-2 percent; Carbohydrates = 5%-18% Mineral salts = 0.8%-1 1 %; Vitamins= A B, C, and.

* Pulses: Water = 70% – 78%; Protein = 5% – 15%; Carbohydrates = 14%-18%; Mineral salts= 0.5 percent-1%; Vitamins = B.

Classification of vegetables

Vegetables may be divided into the following categories

1. Green the color of (leaves), Spinach, cabbage, green beans.

2. Bulbous roots – Onions, Shallots, etc.

3. Roots or tubers – Potatoes and Cassava, Yams and Carrots, Cocoyam, Yams, Carrots, Yams, Carrots, Yams, Carrots.

4. Flowers or Head – Broccoli, Canliflower, Okro, Pumpkin, ‘Isapa’ and more.

5. Fruits: Eggplant, Cottonseed Cashew Benniseed (Sesame), ‘Apon’ Cucumber, Breadfruit “Ogbono” Beans Peas, Tomatoes, Red and green peppers, corn Groundnut, Soya Beans, Bambara nut. The bean and the nuts are also known as pulses and legumes.

Selections of Vegetables

The vegetables you consume should be selected with care. The following points should be considered in order to obtain the best nutritional benefits:

1. Fresh and crisp vegetables must be of high quality and have a good color. The wilted, damaged and bruised vegetables should be avoided since there is likely to be losses of nutrients and waste.

2. Root vegetables must be smooth and free of spade marks.

3. Choose vegetables of medium size. They are easier to prepare and provide the most flavor. Larger vegetables can be difficult to prepare , and they are often not very tasty.

4. Beware of eating bugs and mould-infested vegetables.

5. If possible, you should use your vegetables straight from your garden or allotment.

In the end, old methods must be eliminated and more modern and better methods should be adopted in order to allow vegetables to have their place in the diet.

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