The richest sources are in Brussels sprouts,
green peppers and citrus fruits. Potatoes are
also a source of vitamin C and because they are
eaten in large quantities, they do contribute quite
significantly to the diet.
dietary fibre
stems are an important source of
water and dietary fibre.
vitamin A
the richest sources are in
dark green vegetables,
apricots and carrots.
potassium
bananas are rich in potassium.
Vtamin E
Avacados are a rich source of
vitamin E. most vegetables
contain vitamin E, but spinach,
watercress and broccoli contain
the most.
Vitamin B group
found in spinach,
broccoli and sprouts
Iron
found in peas, spinach, broccolis and sprouts
calcium
Found in spinach, watercress,
blackcurrants, oranges and figs
Fat
with one or two exceptions such
as avocado pear, most fruit and
vegetables are low in fat.
protein
present in vegetables
in small amounts
Carbohydrates & sugars
Roots and tubers provide much
of the starch and sugar content
Choice of fruit & vegetables
soft
raspberry, blackberry, redcurrent
citrus
orange, lime, lemon
stone
plum, apricot, peach
fleshy
apple, papaya, pineapple
vine
grape, watermelon,
cantaloupe
fruit vegetables
aubergine, marrow, plantain
legumes
pea, bean, lentil
flower vegetables
leafy vegetables
spinach, cabbage, parsley
stem vegetables
asparagus, fennel, celery
fungi
oyster, button mushroom
bulbs
onion, garlic, shallot
roots
beetroot, swede, carrot
Uses of fruit and vegetables
addition of colour
The colour pigments chlorophyll
(green), carotenoids (orange) and
anthocyanin's (purples) can make dishes
look attractive, e.g. fruit salad
addition of flavour
strong flavours, e.g. garlic,
contribute to the appeal of the
dish. flavours also add
contrasts e.g. sweet & source,
pork & apple source.
addition of texture
They contain varying amounts of
water and fibre, which accounts for
the difference in their texture.
setting
fruit contains pectin which, when
mixed with an acid and sugar,
helps mixtures to set, e.g. jam
eaten raw
some fruit & vegetables can be eaten
raw because they are appetising and
doing so will ensure they retain
maximum colour, flavour and texture.
raw fruit and vegetables are often
eaten as snack foods or used in
drinks such as smoothies.
cooking
During cooking, the cell structures of fruit
& vegetables start to break down. this is
why raw fruits & vegetables become softer
when cooked. some nutrients are also lost
because of the loss of water.
Fruit & vegetables can be
cooked by a variety of
methods - stewing, boiling,
steaming, baking, grilling,
stir frying and
microwaving. cooking also
reduces bulk, enabling
more to be eaten.
processing
Methods of processing
drying
bananas, figs, grapes
canning
almost all fruits can be canned
freezing
In preparation for freezing, vegetables must first
be blanched to destroy their enzymes. This can
result in the loss of some water-soluble and
heat-sensitive vitamins and minerals.
pickling
Beetroot, cabbage and onions may be
pickled. The preservation process may
alter physical, nutritional & sensory
characteristics but it does increase the
range available to the consumer.