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Irish potatoes Yams

Figure 4.18: Tuber vegetables

Nutritional value of vegetables

The level of nutrients in vegetables depends on vegetable variety, soil type, post-
harvest handling and storage. Vegetables contain water, vitamins, fats, carbohydrates,
proteins and minerals.

Water: Vegetables such as cabbage, tomatoes and cucumbers have high water
contents, ranging from 90 to 95 per cent depending on the variety.

Vitamins: Vegetables are good sources of vitamins. Tomatoes, carrots and leafy
vegetables such as spinach and amaranth contain vitamin A. Vegetable seeds contain
some B vitamins. Likewise, dark-green leafy vegetables, such as spinach, contains
B vitamins; examples are vitamin B (thiamine) and vitamin B (ribofl avin). These
1
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vegetables also contain vitamin C (ascorbic acid). Caulifl ower and tomatoes also
contain vitamin C. Vitamin E is found in small amounts in green vegetables. Vitamin
K is found in green vegetables and green peas.

Minerals: Vegetables are a good source of minerals such as potassium, calcium,
sulphur, magnesium, phosphate and iron. For instance, cabbage contains high levels
of calcium and phosphorous. Spinach, green peas and green beans are good sources
of iron. Green vegetables also contain calcium and sulphur.

Protein: Vegetables such as green peas, green pigeon peas and mushrooms are good
sources of vegetable protein.

Carbohydrates: Some vegetables contain carbohydrates in the form of starch and
sugar. Examples of these vegetables are beetroots, potatoes, onions, tomatoes and
leeks.

Fat: Most vegetables contain insignifi cant amounts of fat.

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