The Importance of Vegetables in the Diet

Vegetables are a very important nutrient-rich part of the daily diet.  Vegetables, in particular, contain ample amounts of secondary nutrients.  Vegetables contain essential nutrients like Vitamin A, Vitamin C, Vitamin B6, Vitamin E and Folic Acid, Iron and Magnesium which are an important part of a balanced diet.  In addition to these secondary nutrients, vegetables also contain carbohydrates, proteins and energy which are an important part of the human diet.

Nutrient deficiencies mostly include vitamin A deficiency and iodine deficiency.  Nutrient deficiencies can lead to health problems in children, such as anemia, growth retardation and reduced immunity.  Problems in adults include fatigue, loss of ability to work, and infertility due to a lack of nutrients.  Getting proper nutrition through your diet does not have to be complicated.  Including 150 grams of green leafy vegetables in your daily diet provides you with adequate amounts of iron, calcium, beta-carotene, vitamin C and folic acid.  Which plays an important role in controlling the metabolic actions of the body.  Cereals are included in the daily diet as a source of carbohydrates, proteins and fats but very little attention is paid to secondary nutrients.  Green leafy vegetables are a very important source of secondary nutrients.

Importance of nutrients in biological functions :

(1) Protein :

Blood is an important part of cells and tissues.  Regulates a variety of physiological functions in the form of enzymes and hormones. Provides immunity.  Protein deficiencies lead to degenerative diseases such as marasmus and cavities.

(2) Carbohydrates :

Carbohydrates such as glucose and starch are very important sources of energy.  Undigested carbohydrates such as cellulose, hemi cellulose, pectin and lignin are important digestive fibers that help push food through the food.

(3) Fat :

It is a concentrated source of energy, contains twice as much energy as carbohydrates, and contains fat-soluble vitamins such as vitamins A, D, E, K.

(4) Vitamins :

Needs in very low concentration but plays an important role in the vital functions of the body.

- Fat soluble vitamins

(1) Vitamin A (retinol) :

Produces of chemical called retinol which is essential for low vision. Vitamin deficiency can lead to dizziness. it is a very important nutrients for fetal development. It is important for the grain to germinate quickly.

(2) Vitamin D (Cholecalciferol) :

It is very important for bone growth and calcium metabolism.  Vitamin-D deficiency causes rickets and osteomalacia.  Vitamin D plays a vital role in the absorption of calcium in the intestines and its accumulation in the bones.

(3) Vitamin E (Alfa- Tocopherol) :

Vitamin E has antioxidant properties that prevent the burning of beta ferrotin and vitamin A.  In addition, Vitamin E prevents the burning of polyunsaturated fatty acids (PUFA) and helps maintain cell elasticity.  Vitamin E deficiency can lead to infertility.

(4) Vitamin K :

Extremely important for the synthesis of prothrombin responsible for blood clotting.

- Vitamin soluble in Water :

(1) Vitamin B1 (Thiamine) :

Responsible for proper consumption of carbohydrates.  Absence of vitamin B-1 adversely affects the intake of sugars and starches.  Chronic deficiency of vitamin B-1 causes beriberi.  The main symptoms of beriberi are loss of appetite, loss of control of limbs, shortness of breath and heart disease due to weakness of the heart muscles.

- Vitamin B Complex :

(1) Riboflavin :

As a coenzyme, it is very important in the incubation process inside the cell and in the metabolism of energy and proteins.  Riboflavin deficiency can lead to cracking of the tongue, cracking of the gums, redness of the eyes and burning of the eyes and peeling of scales.

(2) Nicotinic acid (Nissen) :

As part of the coenzyme, it plays an important role in the metabolism of the carbohydrates involved in the incinerator.  Deficiency of this vitamin causes a disease called pellagra which includes symptoms like cracking of the tongue, skin rash and diarrhea.

(3) Pyridoxine (Vitamin B-3) :

As a coenzyme, this vitamin plays an important role in the metabolism of amino acids and the conversion of tryptophan to nicotinic acid.  Essential fatty acids play an important role in metabolism.

(4) Vitamin B-12 :

Plays an important part in the growth of blood cells.  And a deficiency of this vitamin can lead to anemia.  This vitamin plays an important role in the proper functioning of the central nervous system and in the metabolism of folic acid or the synthesis of DNA.

(5) Folic acid :

Responsible for the growth and numerical increase of particles.  Deficiency of this vitamin causes anemia in children and pregnant women.  Along with iron, vitamin C and vitamin B-12, folic acid plays an important role in the formation of blood.  Folic acid is a nutrient responsible for the rapid growth of the spinal cord.

(6) Vitamin C (Ascorbic acid ) :

Collagen is extremely important in the process of synthesis, calcification of bones and teeth, and other reductions in the body.  It plays an important role in wound healing, iron regulation, and capillary formation.  This vitamin deficiency results in a disease called scurvy which includes symptoms such as weakness, blood clots and defective bone growth.

- Metals and Secondary Metals:

(1) Sodium and Potassium :

There are important elements in the fluid inside and outside the cell.  Helps maintain cell shape.  Important in cellular transport and nerve stimulation.

(2) Magnesium :

Plays a vital role in cell metabolism.  Calcium is present in the bones.  Heart problems are caused by magnesium deficiency.

(3) Iodine :

An important component of the endocrine gland called thyroid, the main symptoms of goiter disease caused by iodine deficiency include inflammation of the thyroid gland, iodine deficiency during fetal growth causes problems such as mental immaturity and visual growth of the girth.

(4) Zinc :

Important as an auxiliary ingredient in many enzymes.  An important component of the structure of insulin.  An element responsible for proper growth of skeletons and muscles Zinc deficiency causes problems like improper growth and improper growth of testicles

(5) Copper :

Calcium deficiency is one of the major central nervous system defects in the absorption of iron.

(6) Fluoride :

Dental problems are caused by fluoride deficiency.  It is important for the prevention of tooth decay and for the constitutional maintenance of bones.  Excess fluoride is responsible for bone hardening.

(7) Sulfur :

Important for skin, hair and nail growth and replacement as well as in the synthesis of sulfur-containing amino acids.

(8) Chloride :

Cells are an important component in extracellular fluid which is an important part of the digestive tract.  Important in body fluids and communication.  Nutrients, especially secondary nutrients, play an important role in metabolic and other biological processes in the body.  Cereals, beans, milk, meat, etc. provide adequate amounts of carbohydrates, proteins and fats in the diet but green leafy vegetables are an important source of other nutrients such as vitamins, metals and other secondary elements.

Antioxidants in Vegetable crops

Vegetable crops contain certain types of antioxidants with the gradual development of evolution.  These antioxidants protect vegetable crops from predators and predators.  The effects of the nutrients in vegetables on the human body are very long lasting.  Such antioxidants include glycosides, cucurbitacins, flavonoids, glyco alkaloids, glucosinolates, lectins, hydrazines, lithirogens, lignins, rafinos, oxalate, sepinin, trypsin, enzyme, erythromycin.

Excessive intake of these antioxidants can lead to nervous system problems, stones, high blood pressure, stomach problems, goiter, anemia, fatigue, allergies, skin problems and digestive problems.

Vegetables are an important part of daily diet. No major health problems have been found due to these antioxidants.