VEGGIES AND VITAMIN A

Notes

What is a Vegetable?

A vegetable is an edible plant. It can come from many different parts

of the plant.

For example:

What nutrients do they contain? Most are low in

calories and fat. High in vitamins –

especially A and C

and

Vitamin A Vitamin A is a fat soluble vitamin. Because excess can be stored in fat

you need only to eat a good source every other day.

There is a pigment in orange, dark yellow and dark green vegetables that is called Carotene. Your body uses half of it to make Vitamin A and discards the other half.

What does Vitamin A do? It helps your eyes

with night vision and adjustment.

Essential in cell formation and stimulates

growth.

It is the “beauty” vitamin…Helps to give shiny hair, smooth skin, etc.

History of Vitamin A

First vitamin actually discovered.

Nightblindness

Good Sources of Vitamin A Fruits and veggies that are bright

orange, bright yellow, or dark green Tomatoes Carrots Spinach Sweet potatoes Cantaloupe broccoli

BUYING AND COOKING FRUITS AND VEGETABLES

Selection and Storage Make sure they are

crisp and fresh looking Buy a good quality Heavy and firm No marks or bruises

Buy what you can use in 2 – 7 days

Refrigerate them except the bulb vegetables

Wash them just before using. Do not soak them

Handle carefully Remove any spoilage

Cooking (to retain nutrition)

Remember the three R’s 1. Reduce surface or air

2. Reduce water

3. Reduce amount of heat.

Methods of cooking Boil-lose lots of nutrients to water Steam – reduces water Bake – reduces water, reduces air Stir Fry – reduces heat, reduces water,

increases air Saute’ – reduces water, increases air Fry (Pan or Deep) reduces water Microwave - reduces water, reduces heat

(time)

A WELL-COOKED VEGETABLE -

Tender but crisp texture Vivid color Good flavor Full of nutrients