Every kind of vegetable is a valuable part of our diet. Because of their high levels of vitamins and minerals, they are essential in maintaining good health. These substances help to build teeth, bone and other structures., Vegetables also protect the body against diseases and regulate body functions on which health and vitality health are dependent. Indigestible cellulose, or roughage in vegetables aids to keep the large bowel functioning regularly in the elimination of unneeded matter out of the body.
The presence of the green pigment Chlorophy II is responsible for the green color of leafy vegetables. pH is one of the factors that affects Chlorophy II. It changes from olive green to bright green when subjected to conditions that are acidic. When cooked vegetables are cooked, steam can release some of the acidic substances. This is especially the case when they aren’t covered. The yellow or orange whole food veggie greens vitamins color of vegetables are due to the presence of carotenoidswhich are not affected by normal cooking processes or change in pH.
Root vegetables are crucial to the diet due to their filling, with carbohydrate as the main ingredient in their diet. Soups and stews made from vegetables are the most popular way to eat green vegetables. Vegetables should be consumed raw whenever you can to get the most nutrients. Bad cooking can cause many of the nutrients that are vital to disappear.
Values of Vegetables:
Vegetables are the herbaceous plants that are used for culinary reasons. They are utilized to improve the flavor of soups, and as a source of nutrition. They’re mostly made up of pectic substances, cellulose and hemi-cellulose. Vegetables also contain sugar, mineral and starch in addition to vitamins. They are also rich in vitamins and roughage. The main nutrients that are present in vegetables of the green variety are iron, water, Vitamin A, B, and Vitamin C. The amounts of these nutrients differ with different kinds of vegetables.
Fresh vegetables are of vital importance to our diets because they contain vitamins and mineral salts. The cellulose triggers peristaltic movements which in turn aids digestion. It also helps prevent constipation. Indigestion can also be caused by old or coarse vegetables. Mature dry legumes including Cow peas, in various varieties, Soya beans, Bambara nuts, groundnuts and all the other dried beans and peas are excellent sources of protein, and moderately high sources of Thiamine. While groundnuts are exceptionally high in niacin.
The compositions of the average vegetables are as follows:*Green vegetables water = 83% 92% – 83% Protein = 1% – 2%; Carbohydrates = 3 percent – 8% Mineral salts = 1% – 2%; Vitamins = A B, C, and k.
* Root vegetables: Water = 75% – 85 percent Protein is 0.5% – 2%; Carbohydrates = 5% – 18 percent; Mineral salts = 0.8 percent between 1% and 0.8%; Vitamins = A, B, and C.
* Pulses: Water = 70%-78 percent Protein = 5%- 15%; Carbohydrates= 14%-18 percent; Mineral salts = 0.5 percent-1% Vitamins= B.
Classification of Vegetables
You can subdivide vegetables into these categories
1. Green – (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 Flowers or Head Broccoli and Canliflower, Okro Pumpkin, Okro, Pumpkin, Isapa and more.
5. Fruits: Eggplant, Cottonseed Cashew Benniseed (Sesame) Apon’ Cucumber, Breadfruit ‘Ogbono’, Beans, Peas, Tomatoes, Red and green peppers Groundnut, Soya bean, Bambara nut. The bean and the nuts are also known as legumes and pulses.
Selections of Vegetables
You should choose vegetables carefully. Here are a few things to think about to ensure that you get sufficient nutritional benefits.
1. Fresh, crisp vegetables should be of high quality and also have good color. Damaged, wilted and bruised vegetables should be avoided since there’s the possibility of the loss of nutrients and waste.
2. Root vegetables must be smooth and free of spade marks.
3. Choose vegetables of medium size. They are simpler to prepare and also have the best taste. The most large of vegetables can be hard to handle and are lacking in flavor.
4. Avoid eating insects and mould-infected vegetables.
5. Utilize fresh vegetables from the garden or allotment whenever possible.
In conclusion, out-of-date methods should be discarded and the latest and better methods used for vegetables to be given their place in the diet.