All kinds of vegetables are important to our diet. Because of their high levels of vitamins and minerals, they play an important part in maintaining good health. These nutrients are crucial for the formation of teeth, bone, and many other body functions. The indigestible cellulose and the roughage in vegetables help maintain an energised and healthy bowel. This helps eliminate any unwanted material from the body.
The green color of leafy vegetables is because of the pigment green chlorophy II. Chlorophy II is influenced by pH. In the presence of acid, it changes to olive green and in alkali conditions, it transforms into bright green. When vegetables are cooked steam releases certain acids. This is especially the case if they are not covered. The orange or yellow hue of the vegetables is due to the presence of carotenoidswhich aren’t affected by normal cooking procedures or changes in pH.
Root vegetables are crucial to the diet due to their filling, with carbohydrate as their main food whole food veggie greens vitamins element. Green vegetables are generally eaten in the form of vegetable stews and soups. In order to obtain the most potent nutrients vegetables, they must be consumed raw as often as you can. A lot of the beneficial nutrients could be destroyed through poor cooking.
Values of Vegetables
Vegetables can generally be defined as herbaceous plants used for culinary uses. They can be used to enhance the quality of soups, as well as for their nutritional properties. They are mostly composed of pectic substances, cellulose and hemi-cellulose. Sugar sugar, starch, minerals and vitamins are also found in vegetables. In addition to roughage and vitamins, they also contain mineral salts and water that include Calcium iron, Sulphur and Potash. Green vegetables contain much other than roughage, iron, water, and Vitamin A, B and C. Their amounts vary with particular types of vegetables.
Due to their abundance of minerals and vitamins, fresh vegetables are an essential element of a healthy diet. The cellulose helps stimulate peristaltic activity and , in turn, aids digestion and prevents constipation. Indigestion is also caused by very aged or coarse vegetable. Mature dry legumes including Cow peas in different kinds, Soya beans Bambara nuts, Groundnuts and the rest of the beans and dry peas are high in protein as well as moderately rich sources of Thiamine. Groundnuts are a particularly high in niacin.
The average vegetable composition is as follows: * Green vegetables consist of: Water = 83%-92%; Protein equals 1 – 2; Carbohydrates= 3% – 8 %; Mineral Salts = 1%- 2%. Vitamins are A-B, C and k.
* Root vegetables 75% water to 85 percent Protein = 0.5 percent – 2% Carbohydrates = 5 to 18 percent; Mineral salts = 0.8% between 1% and 0.8%; Vitamins = A, B, C.
* Pulses: Water = 70% – 78%; Protein = 5% – 15%; Carbohydrates = 14%-18 Mineral salts= 0.5%-1%; Vitamins= B.
Classification of Vegetables:
You can subdivide vegetables into these classes
1. Green (leaves), Spinach, Green (leaves) Spinach, cabbage, green beans.
2. Bulbous roots – Onions, Shallots, etc.
3. Tubers or roots – Potatoes and Cassava, Yams and Carrots, Cocoyam, Yams, Carrots, Yams, Carrots, Yams, Carrots.
4. Flowers or Head – Broccoli and Canliflower, Okro Pumpkin, Okro, Pumpkin, Isapa, etc.
5. Fruits – Eggplants, Cottonseeds Cashews Benniseed, Sesame, Benniseed Cucumber. (The beans and the nuts are also known as Legumes and pulses.)
Selections of Vegetables
Choose vegetables carefully. Here are a few things you should consider to ensure that you get the nutritional benefits you need.
1. Choose vegetables that are fresh and crisp of good color. Avoid wilted, damaged or swollen vegetables as they could cause the loss of nutrients and waste.
2. Root vegetables must be firm and free of spade marks.
3. Consider the vegetables that are medium in size. They are less difficult to cook and provide the most flavor. Very large-sized vegetables are typically coarse in texture and poor in flavour.
4. Insect – or mould-infested vegetables must be kept clear of.
5. Use vegetables straight from the garden or your allotment whenever you can.
In the end, old methods are best discarded and latest and better methods used for vegetables to be given their proper place in the diet.