|
|
| Healthy Vegetables |
 |
|
Vegetables are brimming and overflowing with fibre, and also a whole range of vitamins , anti-oxidants , minerals and many other protective ingredients, and are also low in calories. |
| |
| Vegetables are brimming in vitamins and minerals |
Dark green and orange vegetables help protect against cancer of the throat and lungs. These vegetables contain beta-carotene, a pigment which is converted into vitamin A by the body. Foods high in beta-carotene can help prevent cancer. This group of vegetables includes carrots, winter squash, spinach, broccoli, sweet potatoes etc.
Many vegetables like amla, lemon, are also high in vitamin C, and can help prevent cancer of the throat and stomach. Other vegetables rich in vitamin C include peppers, cabbage, cauliflower, water chestnuts, tomatoes and greens.Vegetables high in vitamin C boost up the immune system of the body.
Some vegetables are very good sources of the mineral iron. Iron is needed to build blood and provide energy. Too little iron in the diet can cause anaemia. Iron is highest in spinach, peas, lima beans, black-eyed peas, beet roots and whole potatoes.
Dark green vegetables, such as spinach, mustard greens, and cabbage, are high in calcium too. Calcium is needed for healthy bones and teeth. |
|
| Vegetables are high in fiber |
| Fiber is the part of plants that cannot be digested or absorbed by the body. A high-fiber diet may protect against colon cancer. All vegetables are sources of fiber. It is best to get fiber from food, rather than taking pills or other supplements. |
| Flavonoids in Vegetables and other pigments from fruits and vegetables |
There are thousands of known plant pigments, including flavonoids, carotenoids and anthocyanins. Flavonoids are phenolic compounds which occur in all fruits and vegetables. Capsicum, pumpkin, brinjal, red carrot, tomatoes, sweet potato, black carrot, cherries, greens of the winter season, mint leaves, amla, tinda, red grapes, green beans, red and yellow onions, apples, broccoli and tea are major sources. Flavonoids have known antioxidant activities. Anthocyanins are found in black carrots, drumsticks, banana flower, berries, jamuns, phalsa, shatoot, ber, pomegranate, tindoli, and cherries, they may help to reduce the risk of heart disease by inhibiting cholesterol formation.
Other benefits of vegetable: Dietary intake of potassium is mainly derived from fruits and vegetables. Potassium has an important role in energy metabolism, deficiency results in muscular weakness and mental confusion and is reflected in heart malfunction. |
| Tryptophan |
Tryptophan is an essential amino acid which occurs in fruits and vegetables.
Trace elements and other inorganic constituents have roles in the body in enzyme systems and in maintaining protein and hormone structure
Amounts of minerals and other micro-nutrients contained in fruits and vegetables depends on variety, climate, cultivation and soil type. The standard health advice is to eat a wide variety of different foods, thus making sure that we get all the components necessary for good health.
Dietary fibre is the complex carbohydrate component of plant food which is not digested by enzymes in the digestive tract and which finds its way to the large bowel. Very young infants should not be given fibre. Fruits, vegetables and cereals must be introduced carefully as part of a proper weaning program only after 6 months |
| Vegetables in the cabbage and mustard family have extra health value |
| This family of vegetables includes cabbage, cauliflower, and mustard greens. These vegetables can help lower the risk of colon, stomach and lung cancer. |
| |
|
|
Site Powered by