All types of vegetables are an essential part of our diet. Because of their high levels of minerals and vitamins, they play a crucial role in maintaining good health. These elements aid in the development of bone, teeth etc. Vegetables protect the body from diseases and regulate body functions that ensure vitality and good well-being depend. Indigestible cellulose and roughage found in the vegetables aid in maintaining the health of a large and healthy bowel. This helps eliminate any unwanted substances from your body.
The presence of the green pigment chromophy II is whole food veggie greens vitamins responsible for the green hue of leaves of vegetable plants. Chlorophy II is affected by pH. In acid conditions, it changes to olive green, and under alkali conditions, it becomes bright green. Some of the acidic compounds are released as vegetables cook particularly when they are cooked without covering. The orange or yellow hue of the vegetables is due to the presence of carotenoidswhich aren’t affected by normal cooking methods or changes in pH.
The importance of root vegetables is in our diet due to the simple reason that they are filing, carbohydrate as their primary food source. The majority of green vegetables are consumed in the form of vegetable stews and soups. Vegetables should be consumed raw whenever you can to get the maximum amount of nutrients. Many of the valuable contents could be destroyed through poor cooking.
The Values of Vegetables
Vegetables are typically described as herbaceous plants utilized for culinary purposes. They are used to increase the taste of soups and in addition for their potential for dietary benefits. They are composed mainly composed of hemi-cellulose, cellulose and pectic substances. Sugar along with starch, minerals and vitamins are also present in the vegetables. They also have roughage, vitamins and minerals. The sole nutrients that are present in vegetables of the green variety are water, iron, Vitamin A, B, and Vitamin C. However, the quantities of these nutrients differ with the various varieties of vegetables.
Because of their high levels of vitamins and minerals, fresh vegetables are an essential element of a healthy diet. The cellulose helps to stimulate peristaltic motion which aids digestion and reduces constipation. On the other hand, aged and coarse vegetables trigger constipation. Mature dry legumes , including Cow peas in different varieties, Soya beans Bambara nuts, Groundnuts and all the other dried beans and peas are a rich source of protein, and moderately high sources of Thiamine. Groundnuts, on the other hand are a fantastic source of niacin.
Average composition of vegetables are as follows:* Green vegetables: Water = 83% – 92%; Protein = 1% – 2 percent; Carbohydrates = 3% – 8% Mineral salts = 1% – 2 %; Vitamins = A, B, C, k.
* Root vegetables: Water = 75% to 85% Protein equals 0.5% – 2%; Carbohydrates = 5% to 18%; Mineral Salts = 0.8% – – 1 percent; Vitamins = A, B, and C.
* Pulses The water content is 70%-78%; Protein equals 5% – 15% Carbohydrates = 14% to 18%; Mineral salts are 0.5 1 + 1percent; Vitamins = B.
Classification of Vegetables
Vegetables could be classified into the following classes
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 Heads – Broccoli, Canliflower, Okro, Pumpkin, ‘Isapa’ and more.
5. Fruits – Eggplant Cottonseed and Cashew Benniseed (Sesame)”Apon’ Breadfruit, Cucumber “Ogbono,” Beans Peas, Tomatoes, Red and green peppers Groundnut, Soya beans, Bambara nut. The bean and the nut are also referred to as pulses and legumes.
Selections of Vegetables
The vegetables you consume should be selected with care. Here are a few things to think about to ensure that you reap sufficient nutritional benefits.
1. Fresh and crisp vegetables should be of good quality and also have good color. Avoid wilted, damaged or bruised vegetables as they could lead to destruction and loss of nutrients.
2. Root vegetables shouldn’t be splintered or softened.
3. Consider vegetables with a medium size. They are cheaper to cook, and are usually of the best flavour. Large vegetables can be tough to prepare and usually bland in taste.
4. Insect or mould-infected vegetables should be kept away from.
5. Use vegetables straight from your garden or from the allotment whenever you can.
If you want vegetables to be given their rightful place in the diet, it is essential that outdated techniques are eliminated and more efficient, modern methods are adopted.