Fruits and vegetables are an indispensable part of any diet, not only for vegetarians, but also for nonvegetarians. They are plant derivatives and generally are matured ovaries, fruits, flowers, stems and leaves of plants. Fruits and vegetables are important sources of vitamins and minerals for the body. Now a days special emphasis is being paid to the consumption of fresh fruits and vegetable and juices and salad, as they are the important sources of essential minerals and vitamins. Epidemiological studies have shown the importance of a diet rich in fruits and vegetables in the prevention of illness, such as heart disease, cancer, metabolic disorder, nutritional anaemia etc. Low plasma level of micronutrients with antioxidant properties, often found in fruits and vegetables are associated with increase risk for these diseases. The nutritive value of fruits and vegetables
Fair sources of protein
Rich sources of provitamin A (carotene)
Rich sources of ascorbic acid
Good sources of folic acid
Good sources of calcium It forms a good supplements to the poor cereal diets. Roots and tubers are in general
Good sources of starch
Poor to fair sources of protein
Poor to fair B-vitamins Poor to fair Ascorbic acid It can be used as partial substitute for cereal in the diet. Other vegetable are – Good sources of protein and B vitamin (Beans, peas etc.) Fair sources of ascorbic acid and minerals (pumpkins, gourds, ladies finger, brinjal etc.) Fair sources of carotene (green peas, yellow pumpkins) Fruits are in general Good sources of vitamin C and potassium Some fruits are good sources of sugars It is a good source of acids (tartaric acid and malic acid, citric acid) A small quantity of organic acid Fruits are good sources of pigments and polyphenols Fruits contains several enzymes Fruits are rich in pectic substances The concept of consumption of fruits and vegetable from nutrition point of view was in earlier day as – It adds variety in diets by adding flavour and colours. It supply adequate micronutrients both minerals and vitamins It is essential for maintenance of wide variety of metabolic functions critical for health. It is an in expensive source of alternative for micronutrient It provides bulk to the diet It provides enough of dietary fibre and crude fibre The concept of consumption of plenty of fruits and vegetables in dieters has been a growing recognition not only essential nutrients needed for life but also other bioactive compounds for health promotion and disease prevention. Now question aries what are the bio-active compounds. These compounds are – Variety of antioxidants (Phenolics flavonoids) Antitoxins and blocking agents inhibiting carcinogenesis, phytochemicals)
The benefit of a diet rich in fruit and vegetables is attributed to the complex mixture of phytochemicals strongly associated with Reduced risk of cardiovascular disease – cancer – diabetes – Alzheimer, disease – cataracts and – age – related functional decline.
Eating a balanced diet containing vegetables and fruits is considered the best way of ensuring good health. Fruits and vegetables are not just tasty and nutritious but they also enhance the immune system of our body.
The consumption of fresh fruit and vegetables are promoted as a first line of defense in the prevention of serious illness with the magic role of anti-oxidant and folate. With the sufficient consumption of fruits and vegetables reduce the risk for cancer and heart diseases, and other chronic diseases. Therefore, it is reasonable for scientists to identify the bioactive compounds responsible and hope to find the “magic bullet” to prevent the chronic diseases. Now the question is whether a purified phytochemicals (8000) has the same benefits as the phytochemials present in whole fruits and vegetable – till then use the guidelines.
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