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Vegetables the basis of the diet
Table of Contents
1. Vegetables have a nutritional value
The nutritional value of vegetables is assessed on the basis of their protein, carbohydrates, dietary fiber, vitamins and mineral salts.2. The calorie content of vegetables
Most vegetables are low in energy, but also high in many vitamins, minerals and substances that are beneficial to health. Some are generally considered to be more calorific. They include potatoes and chips, for example. However, it is important to remember that often the addition of certain products or the way they are processed determines their increased energy value.3. A source of vitamins and mineral salts
In terms of vitamin content, vegetables can be divided into 3 groups. Vegetables that are sources of vitamin C, veggies that are a source of beta-carotene, and other vegetables. The vegetables in the first group are primarily cabbage vegetables, tomatoes, chrysanthemum, pickles, peppers, and spinach. The second group includes carrots, spinaches, cassava, copper, chicory, lettuce, tomato, cinnamon.4. The source of the antioxidants
Antioxidants are compounds that prevent oxidation reactions in the body. Vegetables contain flavonoids and carotenoids. Not only do they capture free radicals, but they also support the antioxidant action of vitamins. Lycopene, zeaxanthin and lutein are antioxidants found in yellow, orange and green vegetables. Tomatoes are the main source of lycopene.5. The source of the fiber
Vegetables are a valuable source of dietary fiber, and they're important because they help the digestive tract work, increase satiety, lower blood cholesterol, increase fat production, and lower blood glucose.6. Food for the gut microflora
The soluble fraction of dietary fiber, most of which is found in the seeds of pulp plants, undergoes bacterial degradation in the large intestine. In this form, it is a food for bacteria. The distribution of polysaccharides from fiber to short-chain fatty acids, carbon dioxide, hydrogen and methane stimulates the development of the bacterial flora of the small intestine, thus maintaining the proper proportions between rotting and probiotic bacteria.7. Vitamin C and its salts
Because of the loss of vitamin C, vegetables should not be crushed too early before consumption.. we should consume them as raw as possible.. if they are to be cooked, it should be short and in small quantities of water, and eaten immediately after preparation.. you should avoid access to air, light and heat to the protected and cut vegetables.8. Pistons of pumpkins and a sunflower
Dinnia is a vegetable rich in vitamins and minerals. Its leaves have very beneficial properties similar to sunflower pods. They are a valuable source of essential unsaturated fatty acids and protein and dietary fiber. They also contain vitamins A and E and vitamins of group B. It is also a source of mineral salts such as zinc, calcium, magnesium, phosphorus. Due to its high energy value, it is worth noting that they are an ingredient in a balanced meal.9. The seasonality
To get a good taste of the vegetables, it's best to buy the ones that grow in our climate zone at this time of year, and to find out which vegetables accumulate the most pesticides and herbal remedies to choose those that are safe for your health.
