NUTRITIONAL AND BIOLOGICAL VALUES OF VEGETABLES AND FRUIT
However, vegetables and fruits are low-calorie foods (high in water and fiber, negligible content of energetic compounds), however, they play a special role in human life due to the value of the ingredients that regulate the digestive processes, such as: minerals, vitamins, fiber, organic acids. They are the only source of vitamin C., contain large amounts of carotene (provitamins A), and are also rich in B vitamins. They contain a lot of minerals, especially calcium, iron and micronutrients necessary for the proper functioning of the human body. The predominance of alkaline compounds causes, that vegetables and fruits are alkaline-forming, which is important when consuming a lot of fat, meat, pasta and groats.
Vegetables and fruits, due to the dyes they contain, organic acids and aromatic compounds determine the appearance, taste and aroma of everyday meals.
The table shows the nutritional value of some vegetables [23].
Vegetables contain on average approx 90% water, and some even more. Protein and fat are present in them in small amounts and therefore of little importance. Carbohydrates in various forms of starch, fiber, sucrose and simple sugars are included in quantity 3-10%. Of the mineral salts in vegetables, alkaline-forming elements predominate quantitatively. Presence is commonly found: punishment (On), calcium (Ca), iron (Fe), potassium (K), phosphorus (P) and magnesium (Mg). Vegetables contain B vitamins, vitamin C., E and K and provitamins. There are volatile organic acids in vegetables: formic acid, acetic, propionic, butyric, valeric, and from non-militants: oxalic acid, lemon, tartaric, apple, amber. The fiber content in vegetables ranges from 0,5-2,0%, the amount increases as a result of the storage of vegetables (drying out) O 0,5%.
The dyes characteristic of vegetables are: chlorophyll, carotene, anthocyanins and flavones. In garlic, onions, horseradish, turnips, radishes, peppers, carrots are phytoncides – organic compounds, inhibiting the growth of bacteria and fungi.
Dry legume seeds (pea, beans, military, broad bean) they can, due to the high protein content (21-25%), be a substitute for meat in nutrition. The calorific value of these products is similar to that of flour and groats. Their negative feature is the high fiber content, which makes dishes made of these seeds difficult to digest and causes flatulence.
Fruits are superior to vegetables in terms of taste, and in addition they contain pectin compounds, which form a gel in an acidic environment and in the presence of sugar, which is the basis for the production of jams, galaret i marmolad. The table gives a general view of the chemical composition of the fruit 4 [23]. In terms of water content, its berries have the most. Fat and protein are present in trace amounts. There is less fiber in fruits than in vegetables. Vitamin A occurs in fruits in the form of provitamins – carotene; yellow and orange fruits contain it, e.g. wild Rose. Black and red currants contain vitamin C in large amounts, strawberries, gooseberry and orange. B vitamins are found in almost all fruits. The minerals of the fruit are well absorbed by the human body, regulate the acidity of the gastrointestinal tract, especially apples.
Organic acids, in combination with sugars, they give the fruit its own flavor and come in different amounts. They are mainly such acids, how: apple, lemon, tartaric and benzoic. Their content in a different relation to each other determines a separate one, the fruit's distinctive flavor.
To calculate the amounts of fruit and vegetables necessary for consumption for a given family, you can use the "Nutrition standards for 18 population groups” [24]. An example of such a calculation is also provided by Kazimiera Pyszkowska [15]. Such calculations can be helpful in developing a landscaping plan and annual planting plans, which should be done in winter, i.e.. before the growing season.