and carbohydrates including roughage (fibre). Vegetables and fruits also possess medicinal values. The following list highlights some key nutritional benefits of vegetables and fruits: Vegetables and fruits are rich in fibre. Fibre gives satiety and thereby decreases food intake.
Fibre is good for the heart and intestines. It helps in regulating bowel movement and helps to maintain a healthy digestive system and lowers the risk of bowel cancer. It reduces blood cholesterol levels and thereby helps in the prevention of cardio vascular diseases and lowers the risk of stroke. Folate in spinach, beans, melons and orange prevents neural tube problem at birth.
Potassium in fruits and vegetables like sweet potatoes, tomato paste, tomato puree, beet greens, white - - Vegetables and Fruits . Browning in vegetables and fruits You might have seen apples, pears, potatoes and brinjal that turn brown in color when peeled or cut open. Have you ever thought about it? What is the reason behind this color change?
That's because of a naturally occurring process called "Oxidation". Enzymatic browning is an oxidative reaction responsible for browning in vegetables and fruits. When the skin of vegetables and fruits are either cut or broken, cell wall gets ruptured and an enzyme called polyphenol oxidase is released and reacts with the oxygen in the air. As a result vegetables and fruits turn brown or dark leading to changes in flavour and nutritional values.
Drink % fruit juice instead of fruit-flavoured drinks which contain added sugar. Have fruit for dessert. Keep a bowl of apples, bananas and/or oranges on the table for a quick snack. Choose a salad made with a variety of vegetables and fruits instead of junk foods like French fries.
While baking cakes use raisins, dates or prunes. This helps to increase fibre. Add lettuce, onions, capsicum and/ or tomatoes to sandwiches. Enjoy fruit smoothies or milk shakes for breakfast or snacks.
Pack fresh or dried fruit for healthy snacks to school. Fig . : Browning on cut surface of apple ACTIVITY - Consider one type of fruit. Compare quality and price of fruit available