Rich source of basic and protective elements

Rich source of basic and protective elements
  • Vegetables are rich in carbohydrates, proteins, minerals, vitamins and other protective substances. They are important for neutralizing the acidic effect produced during digestion of meat, cheese and other fatty foods and roughages promote digestion and help to prevent constipation. The vitamins which are available in almost all kinds of vegetables produce profound and specific physiological effects in human body.
  • Ten mineral elements are required apart from carbohydrates and proteins for proper growth and development of human health. Out of this calcium, iron and phosphorous are required in larger quantities but they are not present in sufficient amount in other food stuff except vegetables. Iodine and sodium elements are also supplied by vegetables. The nutrients, source and deficiency symptoms presented in table 1.
    • Table 1: Nutrient, source and deficiency symptoms of vegetables.

    Sl. No.

    Type of mineral/vitamin & their role

    Name of the vegetables

    Deficiency symptoms

    1.

    Carbohydrates: Provide energy

    Tuber vegetables ie., potato, sweet potato, tapioca and yams.

    Retarded growth

    2.

    Proteins: Made up of amino acids, growth and repair of the body

    Immature seeds of lima bean, broad bean, peas, garlic, onion etc.

    Retarded growth, retarded mental development, discoloration of skin, swelling of leg and feet, fatty liver (kwashiorkor)

    3.

    Calcium: Important for bones, teeth,  blood clotting, resistance against infection

    Amaranthus, cauliflower, drumstick leaves, lettuce, methi, carrot, onion, turnip, green peas, tomato, coriander, spinach, cabbage.

    Irritability, retarded growth and bone weakness.

    4.

    Iron:  Essential part of red blood corpuscles.

    Moringa-leaves, amaranthus, methi, mint,coriander, drumstick, spinach.

    Anemia, pale smooth tongue, pale lips.

    5.

    Phosphorus: Cell multiplication,    proper maintenance of liquid content in the tissue,  role in oxidation of carbohydrates

    Potato, carrot, tomato, cucumber, spinach, cauliflower, lettuce, onion.

    Retarded growth

    6.

    Vitamin A: Provides general health

    Carrot, spinach, palak, leafy vegetables, sweet potato (yellow), pumpkin (yellow).

    Night blindness, respiratory infections, formation of stones in kidney, rough skin, growth in children retarded.

    7.

    Vitamin B complex:
    a) Thiamin (B1)
    b) Riboflavin(B2)
    c) Niacin (B5)
    d) Pyridoxin(B6)

    Peas, broad bean, lima bean, garlic, asparagus, corns, tomatoes

    a) Beriberi : loss of appetite
    b) Red coloured mouth      cracks in the mouth
    c) Sore tongue, pellagra
    d) Ulcer

    8.

    Vitamin C: Essential for growth and resistance against diseases.

    Turnip, green chilli,  brussels sprout, mustard, green leafy vegetables, cole crops, bitter gourd, raddish

    Scurvy, bleeding gums and mucous membrane,  cold, loss of energy, delay in wound healing

    9.

    Vitamin D: Essential for bone and teeth

    Green leafy vegetables

    Bone and teeth weakness.

    10.

    Vitamin E: Antisterility and essential for reproduction

    Cabbage, lettuce, methi, Spinach and vegetable oils

    Fertility is affected

    11.

    Roughage: (Cellulose and fiber) Add digestion and prevent constipation

    Leafy vegetables (Cabbage, Spinach, Lettuce), most root crops

    Indigestion and constipation
Last modified: Thursday, 9 February 2012, 6:21 AM