Fats, carbohydrates and proteins in vegetables and fruits

Human health, ability to work and mood largely depend on nutrition. The need for food varies among people, it depends on age, work and many other factors. However, the basic requirements for food are the same. Plant and animal products nourish the body, and the value of food products is determined by their composition.

Energy food elements

Food should provide a person with enough energy to maintain body temperature, ensure the work of muscles and internal organs. If the food is low in calories, a person quickly feels hungry and tired, becomes lethargic.

Fats

The most high-calorie foods are high in fat: fatty meat and animal fats, butter, sour cream, margarine, fatty fish, etc. Some high-fat foods also contain vitamin A, vitamin D and minerals, especially phosphorus. However, vitamin C is almost completely absent in them. Of vegetables and fruits, only nuts and almonds, as well as fruit seeds, are rich in fats. They usually contain 50-60% fat (100 g of nuts give the body 600-700 calories).

Carbohydrates

Foods rich in starch and sugar also give a lot of energy: flour, cereals, bread, sugar, honey, jams, confectionery... However, their composition is one-sided, the content of vitamins and minerals is very low. Fresh vegetables and fruits contain up to 10% carbohydrates, potatoes contain starch reaches 20%, and in grapes sugar - up to 18%. The energy value of dried fruits and berries is 290-310 kcal per 100 g of food and reaches 60-70%. Fruit and vegetable sugars have, due to their composition, a special value for the body. The simple sugars contained in them - fruit and grape - are absorbed by the body without digestion and quickly replenish energy reserves.

The sugar found in beets and carrots is cane or beet sugar, which is made up of two simple sugars and needs to be digested. Sugars are dissolved in plant juices. To prevent the loss of nutrients, vegetables and fruits with delicate fruits must be protected from spoilage.

Cellulose - This is a carbohydrate that does not have energy value for the body, since it is not broken down during digestion. However, at the same time, fiber aids digestion by increasing the volume of food and loosening it. A lot of fiber is found in the skins of vegetables. The peel of young vegetables and fruits is not yet fully ripe, it contains the so-called semi-fiber. This is the reason why young vegetables are softer and juicier than mature and overripe ones.

Pectin substances usually appear together with fiber. They make up most of the primary walls and intercellular substance of plants or are dissolved in the cell sap. Especially a lot of pectin substances are contained in semi-ripe fruits and berries: apples, currants, gooseberries, thorny berries, etc. Together with sugar, they contribute to the hardening of the jam. Due to the presence of pectin substances, marmalades and jellies can be prepared. Pectin substances aid digestion, as they swell in the esophagus and regulate the movement of food.

Fresh apple pectin absorbs the fermentative bacteria in the intestines and flushes them out of the body quickly. Therefore, in case of digestive disorders, it is recommended to eat apples. In ripe fruits, pectin is usually converted into sugar, berries and fruits become soft and jam made from them does not harden.

Protein

Proteins are needed by the body to form cells. If there are few proteins in the body or they are monotonous in their composition, it withers or falls ill. The lack of proteins is especially pronounced in childhood, during the growth of the body. In this case, not only the presence of proteins in general is essential, but also their composition.Proteins, which in their composition are close to the proteins of the body and due to this can be best used by him for the formation of their cells, are called complete proteins. Proteins that only partially satisfy the needs of the body are called inferior. Meat, fish, eggs, milk and their products are the best sources of complete proteins. There is little protein in vegetables and fruits (1-3%), only legumes are relatively rich in proteins. In addition, vegetable proteins are generally of little value. During metabolism, proteins, like carbohydrates and fats, burn in the body, being a source of energy. Of the protein-rich foods for salads, cottage cheese is most suitable.

I. Abramson, Salme Masso "Salads and Refreshing Drinks"