Vegetables are one of the healthiest foods that you can eat. They are the edible parts of certain plants that are used as food, especially in savory dishes. Vegetables have many benefits for your body and mind, such as providing essential nutrients, minerals, and vitamins, preventing diseases, maintaining a healthy weight, improving your mood, and enhancing your beauty.
What are Vegetables?
Vegetables are the edible parts of certain plants that are used as food, especially in savory dishes. They share several characteristics; they are savory rather than sweet, salt and seasoning add to them. They are usually associated with poultry, meat or fish as part of a meal or as accompaniment or as an ingredient.
Some vegetables are botanically classified as fruits; tomatoes are berries, avocados are drupes, but both of them are not sweet and are used as vegetables. Vegetables are usually being cooked, while fruits are usually eaten raw.
Vegetables are a source of many essential nutrients, minerals and vitamins. Most vegetables contain at least 80 % of water, cellulose (roughage), and natural coloring. Vegetables are good for your health, as they can help prevent diseases such as diabetes, heart disease, and cancer, by lowering blood sugar, cholesterol, and blood pressure, and by fighting inflammation and oxidative stress. They can also help maintain a healthy weight, by providing fewer calories, more water, and more fiber, which make you feel full and satisfied, and by boosting your metabolism and burning fat. They can also help improve your mood, by providing serotonin, dopamine, and other neurotransmitters, which regulate your emotions and happiness, and by reducing stress and anxiety. They can also help enhance your beauty, by providing antioxidants, vitamins, and minerals, which protect your skin, hair, and nails from aging, damage, and infection, and by improving your complexion, glow, and radiance.
How are vegetables cultivated?
Vegetables are cultivated in various ways, depending on the type of plant, the climate, and the soil. There are 3 common methods of vegetable cultivation:
Conventional cultivation
- approved fertilizers and pesticides are used to enhance the growth and quality of the vegetables.
Organic cultivation
- vegetables are planted without any fertilizers and pesticides and are usually in unpolluted areas.
Aquaculture
- no soil is used
- eg: hydroponics, aeroponics, or aquaponics.
How are vegetables stored?
Vegetables are perishable and require careful handling. They should be stored at 3°C to 5°C and 80% to 90 % humidity. However, there are some exceptions, eg: tomato, avocado, onion, etc. In order to maintain high quality standards, it is important to use vegetables ASAP, since the quality deteriorates rapidly.
What are the different forms of vegetables, and how can you use them in your cooking?
Vegetables can be found in different forms and each form has its own advantages and disadvantages and can be used in different ways in your cooking. Some of the common forms of vegetables are:
Fresh Vegetables
- harvested and sold in their natural state.
- have the highest nutritional value, flavor, and texture, and are the best choice for most dishes.
- However, they are expensive, fragile, and seasonal, and need to be washed, peeled, and chopped before cooking.
Frozen Vegetables
- Vegetables are blanched and frozen shortly after harvesting, to preserve their quality and freshness
- have a good nutritional value, flavor, and texture, and are a good alternative to fresh vegetables
- However, they are also more expensive than dry or preserved vegetables and need to be thawed before cooking.
Dry or Dehydrated Vegetables
- water contents are removed, either by sun-drying, oven-drying, or freeze-drying
- relatively low nutritional value, flavor, and texture
- mainly used for convenience and long-term storage
- However, they are also the most durable form of vegetables, and can be rehydrated by soaking or boiling before cooking.
Preserved Vegetables:
- Vege are treated with salt, vinegar, sugar, or oil, to extend shelf life and enhance flavor.
- include pickled, canned, marinated, and fermented vegetables.
- have a moderate nutritional value, flavor, and texture
- mainly used for adding variety and interest to dishes.
- However, they are also the most processed and artificial form of vegetables, and may contain additives, preservatives, or high amounts of sodium or sugar.
Classification of Vegetables
- Roots
- Tubers
- Bulbs
- Leafy
- Brassica
- Pods & Seeds
- Fruiting
- Stems & Shoots
- Mushroom & fungi