Vegetables: definition and nutritional properties

Vegetables: what are they?

Vegetables are foods of plant origin belonging to the VI and VII food groups.
The definition "vegetables" refers to garden products, that is all those fruits, flowers, seeds, leaves, stems, roots, tubers and bulbs that can be grown in the garden, therefore at home level;

it is evident that this is a more slang term than a commodity term, since the SCALE with respect to which vegetables are grown (synonym) should not create such differences as to be able to separate the two categories. However, this small clarification, which at first reading manifests itself as a small etymological quibble, should induce a more accurate reflection on the qualitative difference (if it really exists) between a vegetable proper and an analogous vegetable widespread on a large scale; in detail, I would bring to the attention of readers the inequalities of:

• Production level / technique
• Length / duration of the commercial chain

The level / technique of production and the length / duration of the commercial chain of vegetables can distinguish the overall nutritional value and the relative impact on the health of the consumer.

Vegetables: what are they?

As anticipated, the group of vegetables includes numerous types of vegetables produced at the garden level; to get a "more precise idea of ​​what they are and their actual consumption, we will list the best known and most widespread types below:

• Fruiting vegetables: fruit vegetables are all drupes, berries, hesperides and apples, then tomatoes, courgettes, aubergines, cucumbers, pumpkins and peppers
• Flowering vegetables: artichoke, cauliflower, broccoli, asparagus, courgette flower etc.
• Seed vegetables: legumes: all beans, chickpeas, cicerchie, lentils, peas, broad beans, lupins, etc. NB. Cereals are not considered vegetables because their cultivation provides production limits (yield per surface) so high as to NEED larger plots than those intended for a simple "vegetable garden"
• Leafy vegetables: lettuce, radicchio (green and red), rocket, valerian, borage, spinach, catalonia, cabbage, cabbage, chard, chicory, dandelion, etc.
• Stem or bulb vegetables: celery, fennel *, thistle etc.
• Tuber vegetables: potato, American potato, Jerusalem artichoke, etc.
• Bulb vegetables: fennel *, garlic, onion, shallot, leek, etc.

Vegetables: nutritional properties

Vegetables and vegetables in general are plant foods that are united by the contribution of:

• Waterfall
• Dietary fiber and carbohydrates NOT available: both soluble and insoluble
• Carbohydrates available: both simple (fructose) and complex (starch)
• Low and medium biological value proteins: medium ONLY for legumes, low for all other vegetables
• Unsaturated fatty acids: non-essential monounsaturated and polyunsaturated (especially omega-9 oleic acid) and essential polyunsaturated (especially omega-6 linoleic acid and omega-3 α-linolenic acid)
• Plant sterols, lecithins, antioxidants and other useful molecules: phytosterols / phytoestrogens (which hinder the absorption of cholesterol and should reduce the symptoms of climacteric syndrome), lecithins (which improve cholesterolemia ALSO AT METABOLIC LEVEL), antioxidant polyphenols, etc.
• Water-soluble and fat-soluble vitamins: especially vitamin C (ascorbic acid), vitamin A (retinol equivalent) and folic acid
• Mineral salts: mainly potassium (K) and magnesium (Mg), but also iron (Fe - although not very bioavailable) and calcium (Ca)
• Anti-nutritional and chelating molecules: for example phytic acid, oxalic acid, tannins, etc., which bind some mineral salts (iron, calcium, zinc and selenium) hindering their absorption.

Differences between vegetables and commercial vegetables

As mentioned above, the differences between vegetables and commercial vegetables arise from: level / technique of production and the length / duration of the commercial chain.

Production level / technique of vegetables / greens: without getting too specific, we remind you that to grow vegetables on a large scale it is necessary to respect a specific production specification; this, which can be traditional agriculture, integrated pest management or organic farming, imposes very precise standards, which, if on the one hand guarantee the "uniformity of the vegetables on the market, on the other" leave no room for "attention to detail". , a peculiar aspect of vegetables produced at home or in any case on a small scale. Some examples are: hand weeding, manual pruning, the use of organic fertilizers such as compostum or manure, the change or addition of the earth, respect for seasonality, respect for ripeness, etc. All this has a relatively positive impact (with respect to the experience and dedication of the care provider) on the quality of the ripe vegetable. NB. However, it is not certain that a vegetable MUST be of superior quality to a vegetable marketed on a large scale; often, cultivating at home without the aid of pesticides, anticrictogamic and herbicides, the plants are infected / infested, concluding the ripening cycle NEGATIVELY.

Length / duration of the commercial chain: in short, the detached or eradicated or cut vegetable / vegetable immediately begins a process of enzymatic deterioration, decomposition and oxidation. The conservation techniques used on fresh vegetables belonging to a long supply chain (refrigeration, controlled atmosphere, atmosphere modified etc.) are very effective (especially against oxidative deterioration and bacterial / fungal decomposition, less towards enzymatic decomposition), but do not completely block the deterioration of the product (especially the enzymatic aspect). This translates into a significant reduction in the organoleptic, gustatory and nutritional (especially vitamin) value of the vegetables marketed in a long supply chain; for their part, the vegetables produced at home have a "practically absolute integrity. NB. We remind you that it is still possible for consumers (almost everywhere) to obtain supplies from small" short chain "traders.

Other Foods - Vegetables Garlic Agretti Asparagus Basil Beets Borage Broccoli Capers Artichokes Carrots Catalonia Brussels sprouts Cauliflower Cabbage and Savoy cabbage Red cabbage Cucumber Chicory Turnip greens Onion Sauerkraut Watercress Edamame Chives Chanterelles Flour Cassava Flowers Pumpkin Flour Edible Flowers Pumpkin Seasonal Fruits and Vegetables Endive Salads and Salads Strengthening Salad Lettuce Aubergines Vegetables Nettle Pak-Choi Parsnip Potatoes American Potato Peppers Pinzimonio Tomatoes Leeks Parsley Radicchio Turnips Red Turnips Radishes Rocket Shallots Endive Celery Celeriac Seeds Sprouted Spinach Truffle Valianamberi or Jerusalem artichoke laxatives Saffron Pumpkin Zucchini Vegetables - Nutritional properties OTHER VEGETABLE ITEMS Categories Food Alcoholics Meat Cereals and derivatives Sweeteners Sweets Offal Fruit Dried fruit Milk and derivatives Legumes Oils and fats Fish and fishery products Cold cuts S pezie Vegetables Health recipes Appetizers Bread, Pizza and Brioche First courses Second courses Vegetables and Salads Sweets and Desserts Ice creams and sorbets Syrups, liqueurs and grappa Basic preparations ---- In the kitchen with leftovers Carnival recipes Christmas recipes Light diet recipes Women's Day, Mum, Dad Recipes Functional Recipes International Recipes Easter Recipes Recipes for Celiacs Recipes for Diabetics Recipes for Holidays Recipes for Valentine's Day Recipes for Vegetarians Protein Recipes Regional Recipes Vegan Recipes