Health Benefits of
Vegetables
Eating safe and
nutritious food is essential to keep the body healthy and functional. Different
types of vegetables are available in around the world throughout the year. As
most of the vegetables are suitable for cultivation in rainy or winter season,
about 60% of the total vegetable production is in this season.
Vegetables are nutritious
and delicious. It contains enough vitamins, essential minerals and antioxidants
for the human body. A review of the nutritional value list of vegetables shows
that different types of vegetables provide different nutrients. Therefore, in
order to ensure family nutrition and food security, along with planting safe
vegetables, a safe diet based on different types of vegetables should be
developed.
Vegetables play an
important role in meeting the daily nutritional needs of the body. Vegetables
contain a lot of vitamins, minerals and fiber for the body. Besides increasing
the body's immune system, these nutrient-rich vegetables play a special role in
helping digestion and metabolism, converting sugar-meat and oil into calories
(energy), increasing taste in food and eliminating constipation.
Different parts of the
plant like radish, stem, leaves, flowers, fruits, seeds are all taken as
vegetables. Following the edible part of the plant, vegetables are classified
as follows-
1. Leafy: Spinach, radish,
cabbage, coriander, onion etc.
2. Tubers or roots: carrots,
potatoes, turnips, radishes, onions, cucumbers, garlic, etc.
3. Floral: Cauliflower,
Shapla.
4. Fruits: gourd, shrimp,
cucumber, tomato etc.
5. Legumes and seeds:
beans, peas, lentils etc.
Vegetables contain more
or less water, sugars, cellulose, pectin, minerals, vitamins. However, the
cells of vegetables also contain the following elements.
1. Plant cell walls are
made of cellulose. This causes the cell wall to become stiff and inelastic. The
wall also contains hemicellulose.
2. Underneath the wall
are sugars like pectin that act like glue and hold the vegetable peel to the
inside. As the vegetable matures, the pectin dissolves and the skin loosen.
3. Inside the wall is the
Protoplasmic Membrane which holds the protoplasm. It also contains plastids,
which hold the pigments of the vegetable. These are-
A. Chloroplasts –
Contains the green pigment chlorophyll. Leaves contain more of this substance.
b. Chromoplasts –
Contains water insoluble yellow, orange carotenes like pumpkin, carrot etc.
4. Leucoplasts- Contain
colorless substances like anthocyanins and flavones like potato, turnip, radish
etc. Anthocyanin, however, is present in red and purple pigmented materials
such as beets, radishes, and turnips.
5. Vacuoles occupy most
of the interior of the cell and contain a mixture of cellulose, some protein,
and fat.
Most vegetables are high
in water (>80 percent) and 2-3 percent protein. Beetroot, beans are high in
protein. Tubers and root vegetables are rich in protein. Stems, leaves, peels
of vegetables contain cellulose, hemicellulose, pectin, gum, which maintain the
firmness and shape of vegetables. Also contains some enzymes and inhibitors.
Green leafy vegetables,
spinach, beets, green seeds contain oxalic acid. Minerals include K, Ca, Fe, Na
etc. in the form of salts such as phosphates, chlorides, carbonates etc.
Phenolic compounds hydroxyl acids, flavones are present in vegetables.
Sulphur-like compounds give the vegetable its distinctive smell.
2-isopropyl-3-me thoxypyrazine in potatoes, dimethyl sulfide in cabbage,
thriopropanal-s-oxide in onions or their mixtures. Onion, Cabbage, Radish,
Mustard etc. contain volatile sulfur compounds which emit odor during cooking.
Bitter gourd, lemon peel is bitter due to glycosides.
Leafy greens contain more
nutrients than other parts of the plant. Contains good amount of calcium, iron,
folic acid, carotene, vitamin-C, vitamin-K etc. Dark green leaves contain more
of these elements than light green leaves. Vitamin-C facilitates the absorption
of iron in vegetables. Green, yellow, vegetables are the major contributors of
carotene. Carotene is converted into vitamin A in the body. Leafy greens
contain vitamin-C and folic acid, which is low in grains and legumes. So,
vegetables are complementary to pulses and rice.
Nutrient reserves of root
and tuber food plants; Especially potatoes, green potatoes, sweet potatoes etc.
have a large amount of white matter. In many countries of the world, potato is
consumed as a major energy source. New potatoes have a high-water content. Old
potato starch breaks down to produce maltose and some glucose. This is why old
potatoes taste sweeter than new potatoes. Potatoes contain about 2% protein,
but this protein is of high organic quality. New potatoes contain significant
amounts of vitamin C. About 5-30 mg per 100 grams. Contains up to vitamin C.
Potatoes are a good source of potassium. Other nutrients, such as calcium,
iron, B-vitamins are low. Protein, vitamins and minerals are contained under
the skin of the potato, so when potatoes are boiled with the skin on, these
nutrients are less wasted.
Different types of fruits
and vegetables contain protein, vitamins and minerals. Colorful vegetables like
carrot, sweet pumpkin, tomato etc. contain significant amount of carotene. Chilies,
tomatoes, cabbage are good sources of vitamin-C. All vegetables contain good
amounts of potassium. The protein and energy value of vegetables decreases as
the water content is high. That's why the caloric and protein value of
vegetables like gourd, cucumber, shrimp etc. is very low.
Various studies have
shown that consuming vegetables as per daily requirement reduces
# the risk of high blood
pressure,
# diabetes,
# heart disease,
# kidney disease and
# cancer.
Vegetables are also rich
in fiber, which helps prevent colon cancer, urinary tract stones, diabetes,
obesity, high blood pressure, etc. and keeps the body healthy and fresh by
eliminating constipation. Also, the dietary fiber present in vegetables aids in
the elimination process of the body by forming compounds with many harmful
chemicals including excess cholesterol/fat in the digestive system. Vitamins E,
C and beta-carotene present in vegetables act as antioxidants and help prevent
various types of cancer such as prostate, ovarian, breast and especially skin
cancer.
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