2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vegetables and fruits should take one of the first places in the diet of people, especially those of middle and old age.
Vegetables, salads and fruits are rich in vitamins and minerals, which have a beneficial effect on proper metabolism and support better digestion and absorption of other nutrients. In the presence of vegetables in the diet, the secretion of gastric juice increases approximately twice as much as when eating only bread, meat, fish, eggs and other similar foods.
With the use of a larger amount of vegetables in the diet, the absorption of protein substances by the body increases from 75 to 85-90%. The cellulose contained in vegetables and fruits is not absorbed by the body, but it helps to properly empty the stomach, and this leads to the removal of excess cholesterol and harmful substances formed in the stomach during digestion by the body.
A large number of ripe fruits and some root vegetables, such as red beets, turnips, carrots, red radishes, alabaster, etc., contain pectin. These substances reduce the intensity of putrefactive fermentation processes in the stomach, absorb harmful substances and help them to be expelled from the body faster. Some spicy vegetables, such as garlic, onions, radishes, etc., contain phytoncides that have a destructive effect on microorganisms.
Vegetables and fruits contain almost no fat. Plant foods are rich in potassium and magnesium salts, which have a beneficial effect on the work of the cardiovascular system in the body.
A significant number of vegetables also contain the phosphorus-rich compounds lecithin and choline, which prevent the deposition of cholesterol on the inner walls of blood vessels. Lecithin and choline are found in significant amounts in green peas, beans, soybeans, cabbage, carrots and others.
Many vegetables and fruits contain B vitamins, vitamin E and iodine salts, thanks to which they delay the development of atherosclerosis. The tartaric acid contained in them hinders and slows down the conversion of carbohydrates into fat and protects the body from obesity. Vegetables and fruits are natural carriers of vitamin C, which is very valuable for human health.
Important sources of this vitamin are lettuce, spinach, parsley, lemons, oranges, rose hips, strawberries, raspberries, green onion feathers, green garlic, tomatoes, green peppers, young nettles, sorrel, dock, green peas and many others. Vitamin C is found in potatoes, fresh and sauerkraut.
Along with vegetables and fruits, mushrooms are also a valuable plant food. They are especially rich in protein and mineral salts. Anticancer substances have also been found in some types of mushrooms, such as mushrooms.
Along with the vegetables on our table, a place of honor should be given to the fruits. As is known, fruits are rich in sugars, organic acids, mineral salts, vitamins, pectin and other nutrients useful for the body. Vegetables and fruits are seasonal foods and storing them fresh is not always possible under normal conditions.
That is why vegetables and fruits canned by sterilization or in other ways are of great importance for the home kitchen. They preserve all the nutritional qualities of fresh fruits and vegetables with the exception of vitamin C, whose content is significantly reduced under sterilization conditions. However, vitamin C is almost completely preserved in frozen vegetables, in which the normal color, taste and aroma of fresh vegetables are also preserved.
In frozen potatoes and frozen cabbage, vitamins are fully preserved. At the same time, the manipulations with frozen vegetables are too simple. They are simply in the state in which they are (frozen), put in boiling water and boiled until completely soft. It should be noted that frozen vegetables are cooked two to three times faster than fresh ones, because some of them are blanched in boiling water or steam before freezing.
Vegetables and fruits, along with milk and dairy products, can be called "protectors of health", especially in middle-aged and elderly people. For an adult, the average consumption for 24 hours of vegetables and salads is set at about 400-500 g, and fruits - about 300-400 g.
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