Why do we eat vegetables?



Contents

  • 1 vegetables
  • 2 types of vegetables
  • 3 needs of the body from vegetables
  • 4 The importance of eating vegetables and fruits
  • 5 How to choose and preserve vegetables
  • 6 References

Vegetables

Represent vegetables edible part in plants, which is the roots, tubers, stems, leaves, [1] and can eat vegetables several either fresh or cooked, as forms can be frozen, or canned, or dried, [2] and the availability of vegetables many Among the health benefits of the body, because it contains minerals, vitamins and fiber, in addition to its low content of fat and calories. [3]

Kinds of vegetables

Vegetables are divided into five sub-groups, depending on their nutrient content as follows: [4]
  • Dark green vegetables, such as broccoli, lettuce, and spinach.
  • Starchy vegetables, such as corn and potatoes.
  • Red and orange vegetables: tomatoes, red peppers, and carrots.
  • Beans, peas, lentils, and chickpeas, as this group contains a high percentage of protein; therefore, it is considered a plant source of protein.
  • Other vegetables such as artichokes, broccoli, garlic and eggplant.


The body needs vegetables

The amount of vegetables that the body needs varies with age, gender, and level of physical activity. The following table shows the average recommended daily requirements for vegetables: [2]
Category Age Daily needs
children 2-3 years One cup
children 4-8 years Cup and a half
the girls 9-13 years 2 cups
the girls 14-18 years 2.5 cups
Children 9-13 years 2.5 cups
Children 14-18 years 3 cups
Women 19-50 years old 2.5 cups
Women Over 50 years old 2 cups
Men 19-50 years old 3 cups
Men Over 50 years old 2.5 cups

It is worth noting that one cup of vegetable group is equal to:
  • One cup of fresh, cooked, cooked vegetables or vegetable juice.
  • Two cups of fresh leafy vegetables.

The importance of eating vegetables and fruits

Eating fruits and vegetables is considered important, as it provides the body with many health benefits, and in what follows it is mentioned some of them:
  • Fruits and vegetables are an important part of the daily diet, as they are a rich source of vitamins and minerals such as: Vitamin A, Vitamin C , Vitamin E, Magnesium , Zinc, Phosphorous and Folic Acid, as it helps in maintaining the health of the body, and the prevention of many diseases. [5]
* Fruits and vegetables are considered foods that are low in calories and saturated fats, and most fruits and vegetables contain small amounts of sodium , [6] and therefore they help to prevent obesity and maintain a healthy weight, reduce cholesterol levels in the blood, as well as lower blood pressure The high. [5]
  • Vegetables and fruits chemicals plant active contain (English: Phytochemicals), [7] which act as antioxidant factors and anti-inflammatory, [8] Therefore; the intake of fruits and vegetables regularly reduces the risk of certain diseases, such as diabetes type II, and diseases heart and blood vessels, stroke, high blood pressure, [5] In addition to reducing the risk of certain cancers , such as bowel cancer and lung cancer. [7]
  • Considered vegetables and fruits is a rich source of fiber that contribute to maintaining intestinal health, [5] It also helps the feeling of fullness stomach, [6] and prevents constipation , as they contribute to controlling cholesterol levels and sugar in the blood, and can help eating fruits and vegetables Replacing other foods that are high in fat, salt and sugar, which helps reduce the risk of diet-related illnesses. [5]

The importance of some minerals and vitamins found in vegetables:
  • Calcium : The calcium in some vegetables, such as spinach, helps maintain healthy bones and teeth, and reduces the risk of osteoporosis.
  • Potassium : The potassium found in some types of vegetables, such as broccoli and white potatoes, plays an important role in maintaining the functions of the cells of the body and normal blood pressure .
  • Vitamin C : where vitamin C found in many vegetables, such as broccoli, broccoli, and pepper plays an important role in building collagen protein that maintains skin and skin health, and helps distribute oxygen to all parts of the body. [6]

How to choose and preserve vegetables

The following points provide a set of tips on choosing and preserving vegetables: [9]
  • Choose multiple types of vegetables, and choose seasonal vegetables.
  • Check the freshness of the green vegetables during the purchase, as the yellow color indicates the age of the vegetables.
  • Choosing fresh vegetables as much as possible. Frozen and canned vegetables can be healthy, but canned vegetables often contain a high percentage of sodium, in which case they should be washed with cold water before use.
  • Purchase vegetables in small quantities so that they can be used quickly, so that after a certain time, bacteria start to grow on vegetables, and the vitamin C content in them decreases.
  • Be sure to rinse all vegetables before eating them to get rid of insects, and salt water can be used for a few minutes to get rid of sand, dust, chemical sprayer residues and pesticides.
  • Eat fresh vegetables to get the maximum benefits, except for some vegetables that need to be cooked to make them palatable, such as broccoli and eggplant, as cooked vegetables lose part of their benefits.
  • Vegetables are subjected to oxidation upon cutting, and this leads to a change in their color. However, the vegetables remain edible; however, oxidation processes can be stopped by adding citric acid to the surface areas of the vegetables.
  • Keep vegetables in dry and cool places, and freeze pre-chilled and frozen pieces.
  • Keep the vegetables in plastic or paper wraps and cool them.
  • Keep the vegetables completely separate from other foods such as: chicken, meat, and seafood.

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