Science of Vegetables
One of the amazing wonders of nature are vegetables. nutrient-dense to the max in the most delectable way. The fresh plant parts that, when eaten raw, boiled, canned, or processed in another way, provide adequate nutrition for humans are referred to as vegetables. Plant-based classification of vegetables includes: algae (seaweed), mushrooms, root vegetables (carrots), tubers (potatoes, yams), bulbs and stem/stalk (kohlrabi, parsley), leafy vegetables (spinach), inflorescence (broccoli), seeds (green peas), and fruit vegetables (tomatoes).Composition:
The composition of vegetables can vary significantly depending upon the cultivar and origin. For 100 gm vegetables calories range from 5-145 kcal, fat content range from 0.04-0.07, carbohydrate range from 2-24 gm, protein content range from 0-5 gm, fiber content range from 0- 5 gm. Some tuber and seed vegetables have a high starch. Vitamins, minerals, flavor substances and dietary fibers are important secondary constituents.
Vegetables provide a great variety of non-nutrient chemical compounds commonly called phytochemicals.
Researchers then realized that a diet deficient in even a single essential nutrient (required from food), could result in a dietary deficiency disease or even death. Strictly speaking, nutrients are compounds that cannot be synthesized by the human body from other chemicals or cannot be synthesized rapidly enough to meet the needs of the body.
Characteristics:
Some vegetables have a strong smell, but we can reduce this and boil them to create delicious tastes. Plants defend themselves with strong flavors. Since chitin, which is present in the cell walls of many fungi and insects that prey on plants, is detected by pests, organic foods typically have a stronger flavor. Plants will therefore defend themselves when they sense chitin.Cooking: Pectin, which forms the walls of plant cells, is a stiff substance that must be heated significantly in order to dissolve. Many vegetables undergo enzymatic processes that begin their "cooking" and transformation when they are mechanically damaged (cutting or chopping).
When high heat is applied to green leafy vegetables for a short time, an enzyme known as polyphenol oxidase is deactivated. This enzyme usually robs the green color of the chlorophyll molecule, causing the color to turn dull.
Enzymatic Browning: Several plants turn brown when exposed to air; this process is known as enzymatic browning. More of this enzyme, according to research, makes plants more pest-resistant than others.
Advice: After chopping, keep the chopped veggies in a dish to keep air from getting to them.
Another way to stop oxidation is to squeeze some lime juice into some water.
Vegetables can be boiled or steamed to preserve their color and flavor. Using salted water will stop nutrients and flavor molecules from leaking out.
HEALTH BENEFITS DERIVED FROM VEGETABLES:
A. GASTROINTESTINAL TRACT HEALTH:
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The body uses the gastrointestinal tract (GI-tract) as an entry point to supply nutrients and phytochemicals to body cells throughout the circulatory system. Certain substances are kept out of the body by the GI-tract, which acts as a barrier. Both soluble and insoluble types of dietary fibre can be found in vegetables. Water is retained and bulk is created inside the GI tract by both soluble and insoluble fibre types. High soluble fibre intake also tends to lower the pace of total nutrient absorption and may lower the amount of absorbed phytochemicals and minerals. This may help people who struggle to control their blood sugar levels and may lessen the absorption of cholesterol.
B. IMMUNE SYSTEM HEALTH:
Almost eighty percent of the immune system is located next to the GI tract. GI-tract abnormalities, however, can put the immune system under more stress than it can handle while preserving health.
C. CHRONIC DISEASE:A growing body of study is being done on the possible advantages and disadvantages of the many phytochemicals that are present in vegetables. A wide variety of vegetables can be included in a person's diet to lower their risk of acquiring a number of age-related diseases, according to the amount of scientific study that has been done to far.
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