Vegetables are gifts of Mother Nature and eating a variety of them can keep you healthy for longer time. They act as important protective food and highly beneficial for the maintenance of health and prevention of disease. They contain valuable food ingredients which can be successfully utilized to build up and repair of the body.
To derive maximum health benefits of their nutrients, they should be consumed fresh as far as possible. Most of them are best consumed in their natural raw state in the form of salads.
If you want to cook them, to prevent the loss of nutrients it is advisable to steam or boil in their own juices on slow fire for short time only and water and cooking liquid should be drained off. In case it is boiled hard for long time in a large quantity of water, its nutritive and medicinal properties will be lost.
Do not peeled them off, unless it is old and peeling is tough and unpalatable. In most root varieties, the largest amount of vitamin and minerals are just below the skin and these are lost when peeling is done. Soaking of them in water should be avoided if taste and nutritive value are to be retained.
ESSENTIAL REQUIREMENT -
An intake of 280 gm each day per person is considered essential for the maintenance of good health. Of this,
- leafy variety (40%) ,
- root and tubers (30%) and
- other variety (30%) like brinjals, ladies’ fingers etc. should be taken.
They contain various medicinal and therapeutic agents. There is a large array of laxatives, sedatives and soporifics or sleep inducing components. Onion, radish and celery exercise a tonic effect and are excellent for the nerves.
Few of them are highly beneficial in the treatment of various diseases.
Nutritive value, Properties, Preservation and Medicinal Uses of different varieties are explained in detail in following articles –
Benefits of Brinjal
Benefits of Cabbage
Benefits of Carrot
Benefits of Potato
Tomato Nutritional Value
Benefits of Onion
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