Lesson 4.2.1 Vegetables Flashcards
What type of carbohydrates are vegetables rich in?
Complex carbohydrates.
What are other nutrition traits of vegetables?
Low in fat and high in fibre, vegetables also provide the enzymes, vitamins, and minerals that are essential for body functions, including complete and proper digestion. They are the perfect complement to protein foods and aid in protein digestion.
What does the color of vegetables provide?
Nutrients called phytochemicals are a determining factor in the colour and flavour of vegetables. They act as the plant’s natural immune system, warding off disease and viruses. These same phytochemicals help increase our body’s immunity, and studies suggest they support the body’s ability to remove toxins.
Describe green vegetables.
Dark green vegetables such as spinach, collard greens, kale, and leeks are particularly nutritious, providing iron, folic acid, riboflavin, vitamin C, and other nutrients. The members of the cabbage family (cabbage, broccoli, cauliflower, Brussels sprouts, and Chinese cabbage) are rich in vitamins and minerals valuable for prevention of cancer.
Describe root vegetables.
Root vegetables are winter favourites, as they provide energy and can be stored for a long time. Dark yellow and orange vegetables, such as pumpkins, winter squash, carrots, beets, and yams, keep eyes and skin healthy. Local vegetables, as determined by the regional climate, are best suited to the needs of the body and digestive system. Among the many nutritious North American vegetables are carrots, broccoli, kale, dandelion-related salad greens, green beans, corn, cauliflower, squash, onions, and garlic. Garlic and onions should be eaten liberally to take full advantage of their plentiful healing and immune-boosting properties.
Describe wild plants.
Root vegetables are winter favourites, as they provide energy and can be stored for a long time. Dark yellow and orange vegetables, such as pumpkins, winter squash, carrots, beets, and yams, keep eyes and skin healthy. Local vegetables, as determined by the regional climate, are best suited to the needs of the body and digestive system. Among the many nutritious North American vegetables are carrots, broccoli, kale, dandelion-related salad greens, green beans, corn, cauliflower, squash, onions, and garlic. Garlic and onions should be eaten liberally to take full advantage of their plentiful healing and immune-boosting properties.
What are the traits of green and yellow vegetables?
These colourful foods are known to store most of their calories in complex carbohydrates and their total caloric value is low. They are an excellent source for vitamins, minerals, protein, unsaturated fats, chlorophyll, and antioxidants. Consumption of cruciferous vegetables can dramatically prevent disease, especially cancer and heart disease. The green leafy vegetables are powerful immune-boosters that ward off disease.
List the cruciferous vegetables,
Cruciferous vegetables
broccoli kohlrabi cauliflower kale turnip radishes rutabaga cabbage watercress Brussels sprouts mustard greens horseradish Sprouts
Describe sprouts.
The energy contained in the seed that enables it to push through the ground to become a plant is chock full of vitamins, minerals, and enzymes. The sprouting process releases these valuable nutrients from beans, seeds, and grains. Sprouts, therefore, are a fresh, inexpensive source of greens in the winter months or any time of the year. Try sprouting soybeans, lentils, clover, alfalfa, sunflower seeds, buckwheat, or other seeds and beans. Sprouts are most nutritious if they have been exposed to the sun after germination; with sun exposure, sprouts turn green, producing chlorophyll.
Describe sea vegetables.
Vegetables from the sea are particularly valuable and deserve a more important place in our diets. Each type contains a rich source of vitamins, minerals, and trace minerals. Sea vegetables such as dulse, nori, kombu, and wakame are extremely rich in vitamins, amino acids, and minerals, containing 10 to 20 times the minerals of land vegetables. Seaweeds are especially rich in iodine, calcium, iron, and vitamins.
The most popular sea vegetables are dulse (harvested off the coast of Canada in the northern Atlantic) and nori (widely used in Japan), which is most commonly used for making sushi.
