resh Vegetables and fruits are rich sources of
micronutrients and macronutrients. The micronutrients present are minerals
(like iron and calcium) and vitamins (like vitamin C, folic acid, B complex
vitamins and carotenoids) whereas, the macronutrients present are complex
carbohydrates/fiber. They contain abundant amounts of iron, calcium, vitamin C,
folic acid, carotenoids (precursors of vitamin A) and phytochemicals. Some
vegetables and fruits provide very low calories whereas some others such as
potato, sweet potato, tapioca and yam as well as fruits like banana are rich in
starch which provides energy in good amount. Therefore, vegetables and fruits
can be used to increase or decrease calories in our diet.
Green leafy vegetables, other vegetables
and fresh fruits are treasure trove of several minerals and vitamins and hence,
protect from diseases.
Let’s see exactly what function do these nutrients perform in
our body?
IRON
Iron
is an essential element necessary for the formation of haemoglobin, the red
pigment present in the red cells of blood. Haemoglobin plays an important role
in the transport of oxygen to the tissues. Iron
is available in plenty in green leafy vegetables. But the absorption of
iron is limited. Vitamin C rich
foods must be consumed daily to improve iron absorption.
VITAMIN A
This fat-soluble
vitamin is necessary for clear vision in dim light, and for maintaining the
integrity of epithelial tissues. In vitamin A deficiency, the white of the eye
(conjunctiva) loses its luster and becomes dry. Carotenoids are plentiful in fruits and vegetables that are green or
deep yellow/orange in colour, such as green leafy vegetables, carrots,
tomatoes, sweet potatoes, papaya, mango etc.
VITAMIN C
Vitamin C is an essential nutrient required for
healthy bones and teeth. It also promotes iron absorption. Vitamin C is abundantly available in fresh amla, citrus fruits, guava,
banana and certain vegetables such as tomatoes. However, it is very
susceptible to destruction by atmospheric oxidation.
FOLIC ACID
Folic acid is a haemopoietic vitamin essential
for multiplication and maturation of red cells in our body. Its deficiency
leads to megaloblastic anemia. Folic acid intake during pregnancy protects the
foetus from developing certain congenital defects. Green leafy vegetables, legumes, nuts and liver are good sources of folates.
PHYTONUTRIENTS
Vegetables provide phytochemicals and
considerable health significance to the human body. Among these, dietary fiber,
antioxidants and other bio-active constituents require special mention. These
special factors are required for delaying ageing and preventing the processes
which lead to diseases such as cataract, cardio-vascular diseases, diabetes and
cancer.
DIETARY FIBER
Dietary fiber delays the intestinal transit of
the food consumed. Dietary fiber is important for proper bowel function, to
reduce chronic constipation, diverticular disease, haemorrhoids coronary heart
diseases, diabetes and obesity.
ANTIOXIDANTS
Antioxidants restrict the damage that reactive
oxygen free radicals can cause to the cell and cellular components. They are of
primary biological value in giving protection from certain diseases. Raw and fresh vegetables like green leafy
vegetables, carrots, fresh fruits including citrus and tomatoes have been
identified as good sources of antioxidants (free radical scavengers). The
nutrients vitamin C and carotenoids that are present in these vegetables are
also potential antioxidants. Different colored vegetable provide different
antioxidants like orange colored provide beta-carotene, red provide lycopene,
deep red provide betalines, blue and purple provide anthocynins.
How much should we consume?
The Expert Committee of the Indian Council of
Medical Research, taking into consideration the nutrient requirements, has
recommended that every individual should consume at least 300 g of vegetables (GLV : 50 g; Other vegetables : 200 g; Roots
& Tubers : 50 g) in a day. In addition, fresh fruits (100 g), should be consumed regularly. Since
requirements of iron and folic acid are higher for pregnant women they should
consume 100 g of leafy vegetables daily. High calorie vegetables and fruits to
be restricted for overweight/obese subjects.
We should consume fresh, locally available and
preferably seasonal vegetables and fruits. They have more micro nutrients and are
tasty. However, no single fruit or vegetable provides all the nutrients you
need. The key lies in eating a variety
of them and with different colors. Include commonly consumed leafy greens,
tomatoes and other vegetables, apart from those which are yellow, orange, red,
deep red, purple colored citrus fruits, being vitamin C-rich enrich the diets
significantly. Along with these, try selecting some new vegetables and fruits to
your meals.
POINTS TO REMEMBER
Include green leafy vegetables in daily diet.
Eat as much of other vegetables as possible daily.
Eat vegetables/ fruits in all your meals in various
forms (curry, soups, mixed with curd, added to pulse preparations and rice).
Consume raw and fresh vegetables as salads.
Grow the family's requirements of vegetables in the
kitchen garden if possible.
Green
leafy vegetables,
when properly cleaned and cooked are safe even for infants.
Let different varieties of vegetables and fruits
add color to your plate and vitality to your life.
Beta-carotene rich foods like dark green, yellow and orange
colored vegetables and fruits (GLVs, carrots, papaya and mangoes) protect from
vitamin A deficiency.
