Vegetables of all types form a most valuable part of our diet. Because of their high levels of vitamins and minerals, they play a significant role in maintaining good health. These elements help build bones, teeth, etc., Vegetables also protect your body from illnesses and regulate body functions on which health and vitality health are dependent. Indigestible cellulose and roughage found in vegetables are essential to maintain an adequate bowel. This helps eliminate any undesirable substances from the body.
The green color of leafy vegetables is due to the presence of the pigment green chlorophy II. Chlorophy II is affected by pH. It alters from olive to bright green when exposed to acidic conditions. If vegetables are cooked steam is released to release certain whole food veggie greens vitamins acids. This is particularly true if they are not covered. The orange or yellow coloration of vegetables is due to carotenoids which aren’t affected by normal cooking or pH changes.
Root vegetables are important in our diet due to the simple reason that they’re a source of nutrition, with carbohydrates as their primary food source. Soups and stews made from vegetables are the most commonly used method to eat green vegetables. It is recommended to eat vegetables raw whenever possible to get the maximum amount of nutrients. Poor cooking could cause a lot of the nutrients that are vital to disappear.
The Values of Vegetables:
Vegetables are plants with herbaceous leaves which are utilized for culinary purposes. They are used to improve the taste of soups as well as for their nutritional potential. They are made of chiefly of hemi-cellulose, cellulose, as well as pectic compounds. Sugar sugar, starch, minerals as well as vitamins are found in vegetables. They also contain roughage and vitamins. Green vegetables are a only roughage, iron, water, and Vitamin A B, C. Their amounts vary with particular varieties of vegetables.
Fresh vegetables have a lot of importance to the diet due they are rich in vitamins and mineral salts. The cellulose helps to stimulate peristaltic motion which aids digestion and prevents constipation. On the other hand, aged and coarse vegetables trigger constipation. Mature dry legumes, like Cowpeas of various varieties Soya beans and Bambara nuts, as and all other legumes and dry peas are high in protein and moderately abundant in the mineral thiamine. Groundnuts are, however are a great source of niacin.
The average composition of vegetables is as follows: * Green veggies water = 83%-92 percent Protein equals 1 – 2; Carbohydrates= 3 – 8percent; Mineral Salts equal 1%- 2%. Vitamins: A-B, C and K.
* Root vegetables: Water = 75% – 85%; Protein equals 0.5%-2 Carbohydrates = 5%-18%; Mineral salts= 0.8%-1 1 %; Vitamins= A B, C, and.
* Pulses Water = 70% – 78 percent; Protein = 5% – 15%; Carbohydrates = 14% to 18%; Mineral Salts = 0.5 1 between 1% and 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 Cassava, Yams, Carrots, Cocoyam, etc.
4. Flowers or Head – Broccoli and Canliflower, Okro Pumpkin, Okro, Pumpkin, Isapa and more.
5. Fruits – Eggplant Cottonseed Cashew Benniseed (Sesame), ‘Apon’ Breadfruit, Cucumber ‘Ogbono’, Beans, Tomatoes, Peas and green peppers, Corn, Groundnut, Soya beans, Bambara nut. The nuts and the bean are also referred to as pulses and legumes.
There are a variety of vegetables:
The vegetables you consume should be selected with care. The following points should be considered to get adequate nutritional benefits:
1. Choose crisp, fresh vegetables with good color. Avoid damaged, wilted or bruised vegetables since they could lead to depletion and loss of nutrients.
2. Root vegetables should not be softened or broken into pieces.
3. Choose vegetables with medium sizes. They are less expensive to cook and are generally full of flavor. Larger vegetables are usually rough in texture and lacking in flavor.
4. Vegetables with mould or insect infestations should be kept clear of.
5. Use vegetables straight from the garden or allotment whenever possible.
In the end, outdated methods are best discarded and newer and improved methods adopted if vegetables are to take their rightful place in a diet.