Health Benefits of Vegetables and Fruits | Agriculture Optional Notes for UPSC PDF Download

Why should we eat vegetables/fruits?

Fresh vegetables and fruits are abundant sources of both micronutrients and macronutrients. Micronutrients found in them include minerals such as iron and calcium, as well as vitamins like vitamin C, folic acid, various B complex vitamins, and carotenoids. On the other hand, the macronutrients in these foods consist of complex carbohydrates and dietary fiber. They are rich in essential nutrients like iron, calcium, vitamin C, folic acid, carotenoids (which are precursors to vitamin A), and phytochemicals. While certain vegetables and fruits are low in calories, others, like potatoes, sweet potatoes, tapioca, yam, and fruits such as bananas, are starch-rich and provide a significant source of energy. Therefore, vegetables and fruits can be employed to either increase or decrease calorie intake in our diets.

Functions of nutrients

Iron

• Essential for the formation of hemoglobin, a red pigment in blood cells.
• Hemoglobin transports oxygen to body tissues.
• Iron deficiency can lead to anemia, characterized by paleness, fatigue, and increased susceptibility to infections.
• Found abundantly in green leafy vegetables, but its absorption is limited. Vitamin C-rich foods aid in improving iron absorption.

Vitamin A

• Necessary for clear vision in dim light and the health of epithelial tissues.
• Deficiency can cause dry and dull conjunctiva and, in severe cases, lead to irreversible blindness in children.
• Supports the body's resistance to common infections.
• Abundant in green or deep yellow/orange fruits and vegetables, such as green leafy vegetables, carrots, tomatoes, sweet potatoes, papaya, and mango.

Vitamin C

• Essential for healthy bones and teeth.
• Promotes iron absorption.
• Deficiency results in weakness, bleeding gums, and impaired bone growth.
• Found in fresh amla, citrus fruits, guava, banana, and certain vegetables, but it's susceptible to destruction by atmospheric oxidation.

Folic Acid

• Essential for the multiplication and maturation of red blood cells.
• Deficiency leads to megaloblastic anemias.
• Adequate intake during pregnancy protects the fetus from certain congenital defects and promotes higher birth weight.
• Helps reduce the risk of heart disease by regulating homocysteine levels in the blood.
• Good sources include green leafy vegetables, legumes, nuts, and liver.

Calories

• Some vegetables and fruits are low in calories, which can aid in reducing calorie intake for weight management.
• Conversely, starchy vegetables like colocasia, potato, tapioca, yam, and high-calorie fruits such as banana, avocado pear, and mahua have over 100 kcal per 100 grams.

Phytonutrients

• Vegetables provide phytochemicals with significant health benefits.
• These include dietary fiber, antioxidants, and other bio-active compounds that help delay aging and prevent diseases like cataracts, cardiovascular diseases, diabetes, and cancer.

Dietary Fiber

• Delays the passage of food through the intestines.
• Important for proper bowel function, reducing constipation, diverticular disease, hemorrhoids, coronary heart diseases, diabetes, and obesity.
• Also reduces plasma cholesterol and plays a protective role against colon cancer.

Antioxidants

• Protect against the damage caused by reactive oxygen free radicals.
• Help prevent diseases such as atherosclerosis, cancer, inflammatory joint diseases, asthma, and diabetes.
• Found in raw and fresh vegetables like green leafy vegetables, carrots, citrus fruits, and tomatoes, as well as vitamin C and carotenoids in these vegetables. Different colored vegetables provide various antioxidants like beta-carotene, lycopene, betalines, anthocyanins, depending on their color.

How much should we consume?

• The Expert Committee of the Indian Council of Medical Research, based on nutritional needs, suggests that each person should incorporate a minimum of 300 grams of vegetables into their daily diet. 
• This quantity should comprise of Green Leafy Vegetables (GLV): 50 grams, Other Vegetables: 200 grams, and Roots & Tubers: 50 grams. Additionally, individuals are advised to consume 100 grams of fresh fruits regularly.
• Pregnant women, who require increased iron and folic acid, should include 100 grams of leafy vegetables in their daily diet.
• For individuals who are overweight or obese, it is advisable to limit the consumption of high-calorie vegetables and fruits.

Which vegetables and fruits should be consumed?

• It's advisable to incorporate fresh, locally available, and preferably seasonal vegetables and fruits into your diet. These options tend to be richer in micronutrients and are often more flavorful. However, it's important to note that no single fruit or vegetable can provide all the essential nutrients your body needs.
• The key to a balanced diet is to diversify your choices by consuming a variety of fruits and vegetables with different colors. Include commonly consumed leafy greens, tomatoes, and other vegetables, as well as those that are yellow, orange, red, deep red, and purple in color. Citrus fruits, known for their vitamin C content, can significantly enhance the nutritional value of your meals.
• In addition to your regular selections, consider incorporating some new and less commonly consumed vegetables and fruits into your meals. This variety not only makes your diet more interesting but also ensures a wider range of nutrients for better overall health.

How to prevent cooking losses?

• It's true that vitamins can be lost during the washing of cut vegetables and the cooking of food. However, by employing proper cooking methods, these losses can be significantly minimized.
• One important consideration is that nutrient loss tends to be higher when vegetables are washed after cutting or when they are cut into small pieces before cooking. Therefore, it is beneficial to consume properly washed, raw, and fresh vegetables whenever possible, as they retain more of their nutritional value.
• To preserve the maximum amount of vitamins and nutrients in your food, it's advisable to adopt cooking techniques that minimize exposure to heat, water, and long cooking times, such as steaming or microwaving, which can help retain more of the beneficial nutrients in your vegetables.