Vegetables are herbaceous plants which are grown for food in Nigeria and other parts of the world. They are the fresh and edible portions of herbaceous plants, which may be the root, stem, leaves, fruit or a combination of these parts depending on one’s knowledge of them and their availability. They may be eaten raw or cooked depending on the type, but most often they are cooked.
vegetables are sources of important nutrients in diets; their colours, shape, texture and flavour appeal to man’s senses. Research has shown that vegetables are important and highly beneficial for the maintenance of health and prevention of diseases.
They contain valuable food ingredients which can be successfully utilised to build up and repair the body. They are valuable in maintaining the alkaline reserve of the body.
Green leafy vegetables contain a lot of vitamins and micro-nutrient which are essential for body metabolism. They are valued for their high carbohydrate, vitamins and mineral contents.Vegetables are the cheapest and most readily available sources of important proteins, vitamins, minerals and essential amino acids.
The daily allowances of these excellent nutrients are very important and are essential ingredient of the diet, required for normal metabolic activities of the body tissue. They are constituent of bone, teeth, blood, muscles, hair and nerve cells.
Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the green vegetables are rich sources of calcium, magnesium, potassium, iron and vitamin A.
Vitamin A enhances good vision, helps in tissue repair especially for a growing child; vitamin B, vitamin C and vitamin D helps in the development of bones and improves blood formation; vitamin E; enhances fertility especially in women and for prevention of certain cardiovascular diseases.
A diet rich in vegetables contains beneficial antioxidants that helps reduce the risk of cancer, stroke, and heart diseases because it develops the body’s capacity by boosting its immunity.
Scientific studies have shown that low calorie but nutrient rich foods helps the body stay fit and disease free. Many vegetables are very low in calories, such as celery which is even as less than 10 calorie per 100 g. Also the body spends considerable amount of energy during digestion of foods, which is known as BMR (Basal metabolism rate), so when vegetable is added in the diet, there is more loss in weight than weight gained..
Vegetables contain soluble as well as insoluble dietary fibre that absorbs excess water in the colon and retain good amount of moisture in the faecal matter, thereby helping its easy passage out of the body, thus helpful in conditions like chronic constipation and rectal fissures.
In Nigeria as in other tropical countries of Africa where the daily diet is dominated by starchy staple foods, vegetables are very low in calories. Vegetables are either major or minor based on the intake level. Nutritionists advise that fresh vegetables be eaten at least between five and seven servings every day.
After purchase of vegetables, they must be washed immediately, especially green leafy vegetables, rinsed in salt water for a few minutes and gently swish in cool water till satisfied with cleanliness, to ensure that they are free from dust, sand, and any residual chemical sprays. If storage is needed, then they should be placed in plastic wrappings or in zip pouches in order to preserve nutrition for short periods until they are ready for use.
It is, however advisable to always buy small quantities of vegetables that should last a day or two. There is no point eating unfit greens, buy that feature freshness, bright in colour and flavour vegetables. Care should be taking in looking for blemishes, spots, fungal mould and signs of insecticide spray on the vegetables.
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