Nutritional Value of Vegetables
Vegetables are parts of herbaceous plants that are fit for human consumption. These edible components of the plant can be stem, leaves, roots, flowers and fruits. Nutritional value of vegetables defines the presence of those essential substances that are important to support life. Scientists categorize vegetables into nutraceuticals because it is a blend of nutrition and pharmaceutical. Certain chemical substances present in vegetables have rich medicinal value.
Nutritional Value of Leaf Vegetables
Some common plant leaves we eat as vegetables are spinach, cabbage, turnip greens etc. These vegetables supply rich protein, fibers, minerals like iron and calcium to our body. They also give us phytonutrients like carotenoids, Vitamin C, K and folic acid. The fat content of these vegetables are very low. So if you are on a weight loss regime, leaf vegetables are ideal for your diet.
The main cause of anemia is iron-deficiency. Spinach is rich in iron content and may help in eliminating the root cause of anemia. Cabbage gives us the proteins that helps in muscle building. Fiber present in cabbage aids in the process of removing toxins from our body. A variety of phytochemicals that are present in leaf vegetables protect our body cells from external damage. Vitamin A is responsible for keeping in check any such problems that are related to eyesight. Presence of Vitamin K in leaf vegetables helps us in many ways. It can regulate clotting of blood and keep our bones healthy. Research suggests that Vitamin K is also good for nerve cells.
Nutritional Value of Inflorescent Vegetables
Inflorescent vegetables are cauliflower, broccoli etc. As the name suggests, they belong to the flower-bearing part of the plant. These types of vegetables are rich in Vitamin C, dietary fiber, calcium etc. These vegetables supply us a component called sulforaphane; it is an anti-cancer and anti-diabetic compound. The fat content of inflorescent vegetables is low.
Calcium content in broccoli is equivalent to that in the milk. Calcium contributes to healthy bones and strong teeth. It also plays a major role in keeping our heart muscles healthy. It also assists in various other physical functions of the body like regulation of heartbeat and nerve-related functions. Fiber present in broccoli is soluble in water and is good for diabetic patients. Cauliflower has a high nutrient density. It contains folate or Vitamin B9. This vitamin can cause rapid growth in our body cells and is required for the the production of healthy red blood cells, thus preventing anemia. Cauliflower activates certain enzymes in our body that can slowdown or prevent growth of cancer. Dietary fiber of these vegetables is necessary for proper digestion of our food and it also helps to cure disorders of large intestines.
Nutritional Value of Legumes
Peas, beans, etc are some of the fruits of legume plants. Legumes have all the valuable nutrients – proteins, carbohydrates, vitamins and useful minerals like iron, potassium, calcium etc. They have a very high fiber content.
Beans are considered as a suitable substitute to meat for vegans. Essential proteins of beans are similar to that in meat. It also has highest fiber content. Peas have a very high content of Vitamin A and Vitamin B1. Vitamin B1 is often called as anti-neuritic as it helps to prevent ailments related to nervous system.
Nutritional Value of Orange/Red Vegetables
Some examples of orange/red vegetables are tomato, carrot, beet etc. These vegetables provide antioxidants, phytochemicals, roughage and various useful minerals to our body.
Carrots are orange in color due to the presence of beta-carotene. This beta-carotene yields vitamin A in our body which helps to prevent night blindness. A key component of tomato is lycopene which acts as antioxidant. Tomato is good for our heart, and also rich in Vitamin A and C. The deep red color of beet is because of betacyanin, an antioxidant. It is also a good source of vitamins like Vitamin B (complex), and various trace nutrients like iron, potassium, sodium etc. Beet is helpful in renewal of immunity cells and in purification of blood. Antioxidant present in these vegetables is vital for maintaining good health and prevents diseases like cancer and coronary heart diseases. It also ensures protection of our skin from harmful UV radiations of the sun.
According to health experts, people who include plenty of vegetables in their diet are more energetic and they do not get tired very easily. A diet rich in fresh vegetables ensures smooth functioning of all bodily processes. As carbohydrates and fat is present in a very less quantity in vegetables, problems of weight gain or obesity can also be controlled with a vegetable diet.