Vegetable
A vegetable is basically an edible plant or part of a plants other than a sweet fruits or seed. This largely based on culinary and cultural tradition. Some vegetables can be consumed raw, and some may or must be cooked in various ways, most often in non-sweet ( savory or salty) dishes. However, some vegetables are often used in dessert and other sweet dishes, such as pumpkin pies and carrot cakes.
In the diet
Vegetables are eaten in a variety of ways, as part of main meals and as snacks. The nutritional content of vegetables varies considerably, though generally they contain a small proportion of protein and fat and a relatively high proportion of vitamins, provitamins, dietaryminerals, fiber and carbohydrates. Many vegetables also contain phytochemicals which may have antioxidant, antibacterial, antigfungial, antiviral and anticarcinogenic properties.
Vegetables in Philippines:
Alogbati - Malabar spinach
Ampalaya - bitter melon
Camote tops
Dahon ng sili - chili pepper leaves
Gabi - taro
Kamote - sweet potatoes - added 05-23-97
Kamoteng Kahoy - cassava
Kangkong - swamp cabbage
Labanos - white radish
Labong - bamboo shoots - modified 03-08-99
Malunggay - horseradish tree
Munggo - mung beans Oyster Fungus
Pechay - bok choi
Puso ng Saging - Banana blossoms
Sigarilyas - winged bean - added 03-08-99
Singkamas - Jicama - added 05-23-97
Sitaw - string beans
Talong - egg plant
Toge - bean sprouts
Ube - purple yam - added 03-08-99
Upo - winter melon
Vegetable Nutrition
•Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) (Read sentence #1 again if you are interested in losing weight. Naturally low in fat and calories means that a vegetable diet is an excellent way to lose weight.)
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
