veggies and vitamin a notes. what is a vegetable? a vegetable is an edible plant. it can come from...
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VEGGIES AND VITAMIN A
Notes
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What is a Vegetable?
A vegetable is an edible plant. It can come from many different parts
of the plant.
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For example:
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What nutrients do they contain? Most are low in
calories and fat. High in vitamins –
especially A and C
and
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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.
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What does Vitamin A do? It helps your eyes
with night vision and adjustment.
Essential in cell formation and stimulates
growth.
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It is the “beauty” vitamin…Helps to give shiny hair, smooth skin, etc.
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History of Vitamin A
First vitamin actually discovered.
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Nightblindness
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Good Sources of Vitamin A Fruits and veggies that are bright
orange, bright yellow, or dark green Tomatoes Carrots Spinach Sweet potatoes Cantaloupe broccoli
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BUYING AND COOKING FRUITS AND VEGETABLES
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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
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Cooking (to retain nutrition)
Remember the three R’s 1. Reduce surface or air
2. Reduce water
3. Reduce amount of heat.
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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)
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A WELL-COOKED VEGETABLE -
Tender but crisp texture Vivid color Good flavor Full of nutrients