by MS ElbehiryThe nutritional value of vegetables and fruits
The nutritional value of vegetables and fruits
Food: Food is defined as a solid or liquid substance that provides the body with many of the necessary nutrients that it cannot produce for the continuation of the vital processes in it, in addition to that it provides energy and helps it to grow and reproduce. Which protects it from many chronic diseases and provides the body with many nutrients necessary for its health, and in this article we will highlight its benefits to the body.
The nutritional value of vegetables and fruits Vegetables and fruits are one of the sources rich in many nutrients necessary for the body, which include the following: Vitamins, which are divided into two types: [3] Fat-soluble vitamins, which are the vitamins that are stored in fat tissue for use when needed, including vitamin K, And vitamin D, vitamin A, and vitamin E, and from their sources of fruits: raspberries, cantaloupe, blueberries, grapes, kiwi and peaches. Among the vegetables: such as tomatoes, sweet potatoes, carrots, turnips, green turnip and Chinese cabbage. Water-soluble vitamins, these vitamins are not stored in the body and the surplus of them is excreted in the urine, and they include B complex vitamins such as vitamin B12, vitamin B6, folic acid, niacin, and thiamine, in addition to vitamin C, and their sources of fruits are raspberries, melon, and grapefruit Fruit, kiwi, lemon, orange, pineapple, and strawberry, while vegetables such as asparagus, red and green peppers, spinach, sweet potatoes, broccoli, Brussels sprouts, and cauliflower.
Minerals, which include:
Potassium is necessary to regulate the heart rate and prevent irregularity, and its sources are bananas, peaches, dates, raisins, cherries, and grapefruit, while its sources of vegetables include potatoes, sweet potatoes, beans, and carrot juice. Calcium is necessary for strengthening teeth, building bones and preventing brittleness, and its sources of fruits include berries such as raspberries, dates, blackberries, jujube, dates, oranges, and papaya, while vegetables include sweet potatoes, spinach, artichokes, and squash. Iron, which helps transport oxygen molecules throughout the bloodstream, and its sources of fruits include jujube, dates, berries, raisins, and raspberries, while vegetables include artichokes, lentils, pumpkin, spinach, and chickpeas. Carbohydrates and fiber, which are essential for enhancing digestive function and reducing the risk of high cholesterol, heart disease and type 2 diabetes, as well as controlling weight.
Benefits of vegetables and fruits for the body
Among the most prominent benefits of eating vegetables and fruits that accrue to the body: Prevention of cardiovascular diseases and strokes, as the potassium present in vegetables and fruits maintains the health of blood pressure, in addition to that dietary fiber helps reduce cholesterol levels in the blood. [5] Reducing the risk of some types of cancer. Studies conducted by some health professionals have shown that the lycopene found in tomatoes (tomatoes) can help protect men from developing prostate cancer. [5] Improving vision and eye health. Eating vegetables and fruits will prevent cataracts and macular degeneration. A study published in the Archives of Ophthalmology showed that lutein and zeaxanthin in vegetables and fruits positively affect eye health. [5] Reducing the risk of developing type 2 diabetes. Studies have shown that eating fruits and leafy vegetables will reduce the risk of developing diabetes. [5] Promote the health of the digestive system, in addition to eliminating some disorders such as constipation, because vegetables and fruits are rich in dietary fibers that help with that. [5] Maintaining the health of the skin and making it more fresh and vibrant, and it also fights the signs of aging that may appear on it, because it contains antioxidants that fight free radicals that accelerate the signs of aging. [6] Helping to reduce blood pressure, because it contains potassium, in addition to preventing kidney stones, and is also important for maintaining healthy bones and preventing fragility. [7] Vegetables and fruits are considered low-calorie foods, which makes them very useful in diets to reduce weight, and eating vegetables and fruits constantly keeps the body healthy and fit. [7] Treating wounds and injuries, maintaining healthy teeth and gums, in addition to increasing the body’s efficiency in absorbing iron, because vegetables and fruits are rich in vitamin C, which helps to do so. [7] Reducing the risk of birth defects in the fetus, because vegetables and fruits contain folic acid, which protects against these defects during pregnancy, and it is recommended to increase it in the first three months of pregnancy. [8]