Port Blair, May 11: Vegetables play an important role in the balanced diet of human beings. Vegetables provide not only energy-rich food (good source of productive food-carbohydrates) but also ensure supply of vital nutrients like minerals and protein, phytochemicals, fibre etc. along with their unique taste and palatability. Due to these nutritional benefits, they are known to protect us and prevent from many diseases and ailments viz. digestive, hypertension, coronary heart disease, and stroke, eye diseases, dementia, type 2 diabetes mellitus, osteoporosis etc. Vegetables in the daily diet have been strongly associated with overall good health. High vegetable diet has been well known to be associated with lower risk of cardiovascular disease. The important nutritional rich vegetables that are available in Andaman and Nicobar islands are given below.
Type of mineral/vitamin & their role Name of the vegetables
Carbohydrates: Provide energy Tuber vegetables ie., potato, sweet potato, tapioca and yams, Bread fruit
Proteins: Made up of amino acids, growth and repair of the body Immature seeds of lima bean, broad bean, peas, garlic, onion
etc.
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.
Iron: Essential part of red blood corpuscles. Moringa-leaves, amaranthus, methi, mint, coriander, drumstick, spinach.
Phosphorus: Cell multiplication, proper
maintenance of liquid content in the tissue Potato, carrot, tomato, cucumber, spinach, cauliflower, lettuce, onion.
Vitamin A: Provides general health Carrot, spinach, palak, leafy vegetables, sweet potato (yellow), pumpkin (yellow).
Vitamin B complex:
a) Thiamin (B1)
b) Riboflavin(B2)
c) Niacin (B5)
d) Pyridoxin(B6) Peas, broad bean, lima bean, garlic, asparagus, corns, tomatoes
Vitamin C: Essential for growth and resistance against diseases. Turnip, green chilli, brussels sprout, mustard, green leafy vegetables, cole crops, bitter gourd, raddish
Vitamin D: Essential for bone and teeth Green leafy vegetables
Vitamin E: Anti-sterility and essential for reproduction Cabbage, lettuce, methi, Spinach and vegetable oils
Roughage: (Cellulose and fiber) Add digestion and prevent constipation Leafy vegetables (Cabbage, Spinach, Lettuce), most root crops
According to the medical experts, intake of 300g of vegetables every day makes our diet balanced along with other diets. This includes 125 g leafy vegetables, 75 g other vegetables and 100 g root and tuber vegetables. This requirement is to be met with different vegetables to ensure better health.
