Nutrition is a basic human need and prerequisite to a healthy life. A balanced diet is essential from the very early stages of life for proper growth, development and to remain active. Vegetables are the most important component of a balanced diet. They are referred to as protective foods because green leafy vegetables, other vegetables and fresh seasonal fruits are the treasure of several minerals and vitamins and therefore provide protection from many diseases. They contain abundant amounts of iron, calcium, vitamin-C, folic acid, carotenoids and phytochemicals. Some vegetables like green leafy vegetables, radish, bottle gourd, cucumber, all type of gourds etc. provide low calories, whereas some others such as potato, sweet potato, tapioca and yam are rich in starch and therefore, provide energy in good amount. Hence, the vegetables can be used to increase or decrease calories in the diet.

What functions do these nutrients and special factors in vegetables perform in our body?

Iron

Iron is an essential element necessary for the formation of haemoglobin, the red pigment present in the red blood cells. Haemoglobin plays an important role in the transport of oxygen to the tissues. Reduction in haemoglobin in the blood leads to anaemia, a condition with symptoms like paleness, fatigue and increased susceptibility to infections. In green leafy vegetables, Iron is available in good quantities. But the absorption of iron is limited. To improve iron absorption, foods rich in Vitamin C must be consumed daily. 

Vitamin A

This is a fat-soluble vitamin. It is necessary for clear vision in dim light, and for maintaining the integrity of epithelial tissues. In vitamin A deficiency, the white part of the eye (conjunctiva) loses its lustre and becomes dry. In severe vitamin A deficiency, the black part of the eye (cornea) gets necrosed, leading to irreversible blindness in young children. Vitamin A also has a role in maintaining resistance of the body to common infections. Carotenoids are plentiful in fruits and vegetables that are green or deep yellow/orange in colour, such as green leafy vegetables, carrots, tomatoes, sweet potatoes, papaya, and mango.

Vitamin C

Vitamin C is an essential nutrient required for healthy bones and teeth. It also promotes iron absorption. Vitamin C deficiency is characterised by weakness, bleeding gums and defective bone growth. Vitamin C is abundantly available in fresh amla, citrus fruits, guava, banana and certain vegetables such as tomatoes.

Folic acid

Folic acid is a haemopoietic vitamin essential for multiplication and maturation of red cells. Its deficiency leads to megaloblastic anaemia. Folic acid intake during pregnancy protects the foetus from developing certain congenital defects. It also promotes the birth weight of infants. Folic acid deficiency increases homocysteine levels in the blood, thereby increasing the risk of heart disease. Green leafy vegetables, legumes, nuts and liver are good sources of folates.

Non-nutritional factors in vegetables and fruits

Vegetables also provide certain non-nutritional factors of considerable health significance to the human body. Among these, dietary fibre, antioxidants and other bio-active constituents require special mention. These non-nutritional factors are required for delaying the ageing process and preventing the processes which lead to diseases such as cataract and cardiovascular diseases.

Dietary fibre

Dietary fibre delays the intestinal transit of the food consumed. Dietary fibre is important for proper bowel function and to reduce chronic constipation, diverticular diseases and haemorrhoids. The protective role of dietary fibre against various digestion related disorders has long been recognized.

Antioxidants

In the recent past, the roles of vegetables and fruits as sources of antioxidants have been receiving considerable attention. Antioxidants restrict the damage that reactive oxygen free radicals can cause to the cell and cellular components. They are of primary biological value in giving protection from certain diseases. Some of the diseases that have their origin in deleterious free radical reactions are atherosclerosis, inflammatory joint diseases, asthma, and diabetes. Raw and fresh vegetables like green leafy vegetables, carrots, fresh fruits including citrus and tomato are the source of antioxidants (free radical scavengers). The nutrients namely vitamin C and carotenoids that are present in these vegetables are also potent antioxidants.

How much should we consume?

The Expert Committee of the Indian Council of Medical Research (ICMR), considering the nutrient requirements, has recommended that every individual should consume at least 300 g of vegetables (green leafy vegetables: 50g; other vegetables: 200g; roots and tubers: 50g) daily. Besides, fresh seasonal fruits (100g) should be consumed regularly. Since the requirement of iron and folic acid are higher for pregnant women, they should consume 100g of leafy vegetables daily.

Which vegetables should be consumed?

We should consume locally available seasonal fresh vegetables. They have more micronutrients and are tasty. However, no single fruit or vegetable provides all the nutrients we need. It is important to include varieties of vegetables with different colours in the diet for vital health significance. Inclusion of commonly consumed leafy greens, tomatoes and other vegetables, apart from yellow, orange, red, deep red, purple coloured citrus fruits enrich the diets significantly.

How to prevent cooking losses?

Vitamins are lost during washing of cut vegetables and cooking of foodstuffs. However, proper methods of cooking can substantially reduce these losses. Nutrient losses occur when the vegetables are washed after cutting into pieces for cooking. Consumption of properly washed raw and fresh vegetables is always beneficial.

How do we get these foods?

Green leafy vegetables (GLVs), other vegetables and fruits are easily available. Most vegetables, particularly GLVs, are inexpensive. These foods can be grown in the backyard with very little effort and cost. Even in lean seasons like summer, they can be grown using household wastewater.

How to accommodate more servings of vegetables in a day?

To get the maximum nutritional benefits from fruits and vegetables, it is important to find ways to eat more servings of vegetables per day.

Keeping this in view, this vegetable based recipe book has been prepared to enable the housewives to include more servings of vegetables in their diet in diversified ways. These recipes are attractive, palatable, affordable and yet nutritious. Ingredients which are widely available and are within reach of rural households were selected to formulate nutritionally rich healthy recipes which are region and culture-specific. The book provides the amount of calories, protein, fat and minerals contents per serving of the recipe.