Proper nutritional security from vegetables
How are vegetables related to our health?
Vegetables are very important for our health for immunity and for the complete development of the body. It increases the immunity of our body. Eating green vegetables every day keeps the body healthy. But not every vegetable gives us equal nutrition. Different vitamins ie nutrients are found in each vegetable.
Which protects the body from serious diseases. That’s why it is very important for us to know about them. It is necessary for us to know which vitamin is found in which vegetable and how its deficiency affects our body.
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Our body gets various types of vitamins, minerals and energetic things from vegetables. Due to this, the body gets the necessary energy to protect against diseases. Along with this, vegetables especially reduce the effect of increasing age. Helps to look young and prevent diseases by strengthening our immunity and helps to avoid diseases like high blood pressure, heart disease etc.
When there is a deficiency of micronutrients in the plants, its symptoms are visible directly in the plants. The deficiency of these nutrients in the crop can be done by replenishing these elements. Function – It helps in the formation of chlorophyll. Provides tolerance to plants and helps in metabolism.
For our better health, we need some nutrients like carbohydrates, proteins, fats, vitamins, minerals etc. We eat rice, chapati, pulses daily which fulfill our daily carbohydrate, protein and fat requirement. But we do not get enough vitamins and minerals from it.
Whereas vitamins and minerals are very important for our health. Vegetables are a good source of these vitamins and minerals. The consumption of which reduces the risks of most diseases caused by our lifestyle.
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What is the quantity of vegetables we should consume daily?
You should know that an adult should eat 300 grams of vegetables per day. In which 300 grams should contain 125 grams of green leafy vegetables, 100 grams of root vegetables and the rest 75 grams of fruits and flowering vegetables. Vegetables containing root and tubers for women should be 75 grams.
Which nutrients are found in vegetables?
Vitamins and minerals are the two major biological components found in most of the vegetables, apart from these phenols, carotenoids, terpenoids, glycosides, food fibers etc. are also found. All these biological components protect us from diseases like cancer, heart disease, diabetes.
Can vegetables be a suitable alternative to prevent this?
We all know that children need some special elements for good health. Which they get either directly from the mother or indirectly from external food sources, when the mother is pregnant or when the child is lactating, the child gets nutrition from the mother.
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Which plays an important role in the physical development of children. Unsaturated fatty acids, amino acids, folic acid, iron, zinc and iodine are important nutrients that the child receives from the mother. Diet available in infancy and adolescence is important in the development of children’s behavior and intellectual abilities.
The functionality of sensory organs like visual, hearing, etc., depends on certain micro elements like iron, zinc and iodine. Green leafy vegetables like spinach, mustard greens, fenugreek leaves are good sources of folic acid, iron, zinc. Aminos and folic acid are also found in green beans.
How is the use of vegetables beneficial for women?
Women in our country mainly suffer from anemia and bone related diseases due to lack of nutrition. Anemia is a worldwide problem not only in our country but due to the lack of iron-rich diet, anemia occurs, if we take iron-rich food, then we can get rid of anemia.
Iron is mainly found in our food in two forms, iron and non-heme iron. Meat, chicken are good sources of heme iron. The absorption of heme iron by our body is comparatively higher than non-heme iron. Iron obtained from plants is non-heme iron.
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If we take a diet containing non-heme iron along with heme iron in the diet, then the absorption of non-heme iron by our body can increase. Spinach, amaranth, drumstick leaves, radish leaves, mustard leaves, turnip leaves and other vegetables like broccoli, kale, green peas and beans are good sources of non-heme iron.
The absorption of non-heme iron increases manifold by taking a diet containing ascorbic acid. A fermented product made from cabbage is sauerkraut which is a good source of ascorbic acid.
Another problem of aging in women is bone tuberculosis. Calcium, magnesium, vitamin ‘D’, vitamin ‘K’ and vitamin ‘C’ along with some micro elements manganese, copper, zinc are essential for bones. Green leafy vegetables like spinach, amaranth, mustard leaves, fenugreek, mint, beetroot, drumstick, cabbage, tomato, beans and pumpkin vegetables are rich in calcium, magnesium, vitamins. By their use and consumption, one can get rid of the above diseases.
India is the country where the problem of diabetes is highest in the whole world. Diabetes is a disease in which the level of sugar in the blood of the body increases. There are mainly two types of diabetes type I and type II. In type II diabetes, the body becomes sensitive to insulin.
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Through regular exercise, controlled diet and yoga, we can control the sugar in the body blood. Some such organic components are found in the vegetables we get. Which has anti-diabetic properties. For example, bitter gourd, brinjal, fenugreek, beans and some pumpkin vegetables.
Bitter gourd contains steroid, glycoside, carotene, triterpenoid, phenolic, peptide which reduces diabetes. Beans, eggplant, and some pumpkin vegetables contain alpha-amylase inhibitors. Eating vegetables containing all these organic components has a direct effect on type II diabetes.
Can cancer be prevented by consuming vegetables?
Cancer is a very complex problem of our society. Cancer is treated by many techniques such as radiotherapy, chemotherapy and surgery, but in view of the ill effects of these, we need to know some such biological components, which can prevent cancer.
It has been seen that the consumption of vegetables can prevent cancer. Consuming tomatoes can prevent prostate cancer. Eating fibrous vegetables can prevent colorectal cancer. Mustard Vegetables like Cauliflower, Broccoli, Knolkhol, Brussels Sprouts, Kale. Radish, turnip can prevent lung cancer and colon cancer.
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Can heart diseases be prevented by eating vegetables?
Today most of the people in our society are suffering from heart disease. Most heart disease is caused by eating a diet high in fat. Low-density lipoprotein (LDL) cholesterol levels increase in our body by eating food rich in saturated fatty acids and trans fatty acids.
Monounsaturated fats such as olive oil and polyunsaturates (such as linoleic and alpha-linolenic acids) reduce the concentration of plasma LDL. Some of these lower LDL concentrations without lowering high-positive lipoprotein (HDL) cholesterol. Among vegetables Green leafy vegetables are a good source of alpha linolenic acid.
Other biological components that are associated with the prevention of heart disease are soluble dietary fiber, phytosterols and polyphenolic components. The soluble fibers bind with bile in the intestine and reduce the cholesterol level in the body.
Vegetables that contain highly soluble fibers and which have the ability to bind with bile are okra, brinjal, carrot, leafy vegetables. All these plant sterols and stanols reduce LDL and reduce cholesterol absorption in the intestine. Green beans and sweet corn are good sources of plant sterols.
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The polyphenols found in vegetables also reduce the risk of heart disease. Some vegetables containing polyphenols are black carrots, brinjal, fenugreek leaves, capsicum, beans, some pumpkin and mustard vegetables.