Vegetables of all kinds form a very valuable part of our diet. They play an important role in maintaining good general health, due to the presence of mineral elements and vitamins. These substances help form bones, teeth, etc. Vegetables also protect the body from disease and regulate the bodily processes on which vitality and good health depend. The presence of cellulose or indigestible fiber in vegetables helps the large intestine function regularly in removing unwanted matter from the body.
The green color of leafy vegetables is due to the presence of the green pigment chlorophyll II. Chlorophyll II is affected by pH. In acidic conditions, it changes to olive green, and in alkali conditions, it turns bright green. Some of the acids are released in the steam when vegetables are cooked, especially if they are cooked uncovered. The yellow or orange color of vegetables is due to the presence of carotenoids they are not affected by normal cooking processes or changes in pH.
Tubers are important in the diet for the simple reason that they are nutritious, with carbohydrates being their main dietary factor. Green vegetables are usually eaten in the form of vegetable stews and soups. To get the best possible nutrient, vegetables should be eaten raw as often as possible. Many of the valuable contents can be completely destroyed by poor cooking.
Vegetable Values:
Vegetables can be generally defined as herbaceous plants used for culinary purposes. They are used to increase the quality of soups and also for their dietary potential. They are mainly composed of cellulose, hemicellulose and pectic substances. Sugar, starch, minerals and vitamins are also present in vegetables. In addition to vitamins and fiber, they also contain water and mineral salts, namely calcium, iron, sulfur and potash. Green vegetables provide little more than fodder, water, iron, and vitamins A, B, and C, which vary in amount with particular types of vegetables.
Fresh vegetables are of great importance in the diet due to the presence of vitamins and mineral salts. Cellulose stimulates peristaltic movement and indirectly aids digestion and prevents constipation. On the other hand, old and very coarse vegetables cause indigestion. Ripe dried vegetables, including cowpeas in different varieties, soybeans, Bambara nuts, peanuts, and all other dried beans or peas, are rich sources of protein and moderately rich sources of thiamin. While peanuts are extraordinarily good sources of niacin.
The average composition of vegetables is as follows:
Green vegetables: Water = 83% – 92%; Protein = 1% – 2%; Carbohydrates = 3% – 8%; Mineral salts = 1% – 2%; Vitamins = A, B, C, k.
Root vegetables: Water = 75% – 85%; Protein = 0.5% – 2%; Carbohydrates = 5% – 18%; Mineral salts = 0.8% – 1%; Vitamins = A, B, C.
Legumes: Water = 70% – 78%; Protein = 5% – 15%; Carbohydrates = 14% – 18%; Mineral salts = 0.5% – 1%; vitamins = b
Vegetable Classification:
Vegetables can be divided into the following classes
1. Green – (leaves) cabbage, spinach, green beans.
2. Bulbous roots: onions, shallots, etc.
3. Roots or Tubers – Potatoes, Cassava, Yams, Carrots, Cocoyam, etc.
4. Flowers or Head – Broccoli, Canliflower, Okro, Pumpkin, ‘Isapa’, etc.
5. Fruits: eggplant, cottonseed, cashew, bennis (sesame), ‘Apon’, breadfruit, cucumber, ‘Ogbono’, beans, peas, tomatoes, red and green pepper, corn, peanut, soybean, walnut Bambara. (Beans and nuts are also known as pulses and legumes.)
Vegetable Options:
Vegetables must be chosen carefully. The following points should be considered to obtain the proper nutritional benefits:
1. Choose fresh, crisp, well-colored vegetables. Damaged, wilted and bruised vegetables should be avoided as they are likely to go to waste and lose nutrients.
2. Tubers should be firm and free of shovel marks.
3. Choose medium sized vegetables. They are cheaper to cook and are generally better tasting. Very large vegetables tend to have a coarse texture and poor flavor.
4. Vegetables infected with insects or mold should be avoided.
5. Whenever possible, use vegetables straight from the garden or vegetable garden.
In conclusion, outdated methods must be discarded and newer and improved methods adopted if vegetables are to take their rightful place in the diet.
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