Benefits Of Vegetables

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The potential health benefits of vegetables usually show in the long run as they improve your overall
health and keep the internal vital organs in perfect condition. The consumption of vegetables takes care of
your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in
vegetables, you are benefited with abundant antioxidants that keep away diseases like cancer,
cardiovascular problems and strokes. Moreover, vegetables deliver ample amounts of vitamins including
folate, vitamin A, vitamin K and vitamin B6, as well as carotenoids like beta carotene from carrots,
lycopene from tomatoes, zeaxanthin from greens, and lutein from spinach and collard greens. They also
help in keeping your weight under control and promoting healthy skin and hair. There have been
innumerable research studies done all over the world that strongly suggest having fresh, green vegetables
on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you
need.

Nutritional Value of Vegetables

Antioxidants: Did you know that including vegetables in your diet is probably the easiest way to stay
healthy, trim and nourished? Since vegetables are low-calorie, nutrient-rich foods, they help you to stay in
optimum health over the long term by keeping your weight in check. According to a recent study, plant-
based foods contain antioxidants (polyphenols) that may improve blood sugar in people at risk for diabetes
and heart diseases.

As mentioned earlier, vegetables have abundant levels of antioxidants that prevent the growth of cancerous
cells. Dark green vegetables have lots of phenolic flavonoid antioxidants and minerals. These vitamins and
minerals are essential for the proper functioning of your body. Deficiencies of these vitamins and minerals
can lead to serious deficiencies of your bones, teeth, and vital organs. Moreover, antioxidants boost the
immunity and keep from developing infections and diseases. Leafy green vegetables have a bioflavonoid
known as Quercetin. This is responsible for the antioxidant and anti-inflammatory activities of vegetables
along with its unique, anticancer properties. Quercetin also effectively cuts down the flow of substances
that lead to allergies. This compound plays the role of an inhibitor of mass cell secretion, thereby
decreasing the release of interleukin-6. Most of the green, yellow and orange vegetables also have high
percentage of calcium, potassium, iron, magnesium, vitamin B-complex, vitamin A, vitamin-C, vitamin K,
zea-xanthins, and carotenes and crypto-xanthins.

Dietary Fiber: Vegetables are a great option for consuming dietary fiber. Owing to the high percentage of
fiber level in vegetables, your digestive track stays well toned. Vegetables are abundant in soluble as well
as insoluble dietary fiber, known as non-starch polysaccharides (NSP). This dietary fiber absorbs the extra
water in your colon and thereby retains the moisture content in the fecal matter. This aids in digestion,
preventing chronic constipation, hemorrhoids, rectal fissures, and diarrhea. Your digestive system becomes
sleeker and its ability to process foods becomes smoother, keeping many ailments away. Eating more
fiber-rich foods keep your digestive system clear and healthy, helping you to avoid problems like
constipation, bowel irregularity, colon cancer, and even polyps. Since they have high fiber, vegetables also
tend to make you feel full for longer, and prevent unnecessary snacking, thereby helping you to reduce
weight.

Cancer Prevention: Cabbage, brussels sprouts, cauliflower, and broccoli have high amounts of indoles
and isothiocyanates. These components have protective properties against colon cancer, breast cancer, skin
cancer and some other types of cancers. Broccoli sprouts have immensely higher sulforaphane than the
matured broccolis, which is a cancer-protective substance. Furthermore, as said before, since vegetables
are great antioxidants, they also alleviate the chances of fatal diseases like cancer.

Proteins and Amino Acids: If you eat less animal products in your diet, you must ensure that your diet is
high in protein-rich vegetables to compensate for the proteins that you are missing. Once you have the
correct combination of vegetables in your meals, you will gain ample amount of amino acids that are
required to live healthy. Eat plenty of beans and spinach, along with whole grain rice for a balanced meal.

Water Content: Vegetables naturally have high levels of water. This is the reason why they are generally
fat free and low in calories. You can rest be assured of both your weight and health once you start on a
vegetable-rich diet. The more you consume vegetables, the more the water intake that flushes out waste
products and toxins from your body.

CHAPTER ONE INTRODUCTION 1.1 Preamble

Nigeria has rich and favorable climatic zones making her suitable for the cultivation and production of a
wide variety of vegetables. Majority of Nigerians live in the rural areas and are predominantly engaged in
agriculture. Thus, to guarantee access to food, reduce rural-urban migration and encourage sustainable
development, the processing of agricultural products like vegetables into more valuable products must be
promoted and encouraged

. Vegetables which are excellent sources of certain vitamins and minerals and often the main source of
dietary fiber consist of a large group of plants consumed as food globally

Gave, 2008). Consumption of vegetables has increased significantly. The increase in its consumption can
be accounted for by the increased health consciousness of the consumers. Vegetables can be perishable
when fresh but able to be preserved using a number of processing method such as blanching, dehydrating,
canning, freezing, fermenting and pickling, and irradiating

Gave, 2008). The perishable nature of the fresh produce has confined the international trade in these
products in the processed form. The classification of vegetables can be done based on different criteria
some of which are; by edible parts into root (e.g., potatoes and carrots), stem (asparagus and celery),
leaf(lettuce and spinach), immature flower bud (broccoli and Brussels sprouts ), and fruit (tomatoes and
cucumbers (

Neidhardt, 2008)

. Differences in the structure, size, shape, and rigidity of the individual cells are dependent on the class of
vegetable (

Odior and others,

2009)

. The processing requirements and fresh market life are also different for varying classes. The variations in
the sizes in which these products are obtained have made it expedient for certain reduction techniques to be
to be utilized. Reducing its size either for further processing or to improve the eating quality or suitability
for direct food consumption becomes very necessary. Certain processes such as; cutting, slicing, mincing
and pulping has being utilized to ensure the size reduction of these products. One of the processes
commonly used is the slicing process. The slicing process from time immemorial has involved the use of
knives. But with the advent of time, technology advances has being seen to be on an increase hence efforts
were being made to eradicate the inefficiencies posed by the use of knives which are evident in the time
wastage and injuries incurred during its use. The increased consumption of vegetables either domestically
or commercially has greatly influenced the variations in the slicing technology, with the basic principle of
the action of shearing by blades and other types of cutters remaining the same. The invent of the slicing
technology has made the size reduction of the vegetables more efficient. The vegetable slicing machine has
being utilized in reducing the varying sizes of vegetables. The machine consists of two cutting blades, a
vegetable feeder (hopper), a slicing/processing chamber, two electric motors, and a discharge unit. Some
certain factors such as safety, power consumption, economic value and efficiency of cut have greatly
informed the modification of this machine to meet up with present demand. This machine is capable of
automating the cutting process increasing efficiency and enhancing the hygiene of slicing vegetable for
both domestic and commercial consumption.

1.2 Aim and Objectives

The aim of this project is to design and fabricate a Modified Vegetable Slicing Machine. This aim is
achieved through the following objectives:

Reduction of human effort in the process of vegetable slicing, as the machine is designed to operate
automatically using a set of motor and set of mechanisms, enabling power/torque to be transmitted to the
vegetable to be sliced

Allowing variation of slicing speed by the user based on the nature of the vegetable to be sliced, as a
variable speed motor is utilized.

Processing

of different sizes of vegetable with the aid of the mechanical components of the machine.

Ensuring safety of the user by employing standard design requirement.

Ensuring that a level of hygiene is maintained and the vegetable is safe for consumption through proper
selection of material.

1.3 Scope and limitation of study

The project will put into consideration basic design concept which will be limited to material and stress
analysis and specification for fabrication. The design would cover some essential components of the
machine such as the

Base/Machine frame

Cutter blade
 Slicing chamber

The electric motor design will not be covered in this project however, proper selection on the appropriate
size required would be
Minerals: Green leafy vegetables are high in magnesium and have low glycemic index, thus proving to be
helpful for patients with type 2 diabetes. If you eat at least 1 serving of green leafy vegetables each day, it
will considerably lower your risks of diabetes. Green vegetables are also rich in iron and calcium, except
for Swiss chard and spinach, since they are high in oxalic acid.

Vitamins: In general, vegetables have a high vitamin content. However, vitamin K is usually prevalent in
almost all vegetables. The high level of vitamin K in green vegetables makes them an ideal and natural
way to prevent bone problems. Vitamin K is necessary for the production of osteocalcin, a protein
mandatory for proper bone health. In a survey, the addition of green, leafy vegetables considerably
decreased the chances of hip fractures in middle-aged women.

Prevention of Hypertension: Recent research study suggests that Mediterranean diet comprising of food
rich in unsaturated fats (found in olive oil and nuts) and nitrite and nitrate (found in leafy green vegetables)
may help protect you from hypertension.

Lycopene and Beta Carotene: Green vegetables have high levels of beta-carotene, which improve
immune function considerably once it is converted into vitamin A. Tomatoes contain lycopene, which
protects your eyes from vision problems. A diet deficient in green vegetables often leads to the possibilities
of blindness, and other illnesses in children and adults.

Allyl sulfides: Garlic, onions, chives, leeks and scallions are rich in allyl sulfides that help in lowering
high blood pressure and protecting the stomach and digestive tract from fatal diseases like cancer.

Multimorbidity: Recent research suggests that greater consumption of vegetable, whole grain products,
and fruits may lower the risk of multimorbidity.

Good Health: Eating fruits and vegetables may promote emotional well-being among young adults.
Research suggests that good mood may lead to greater preference for healthy foods over indulgent foods.

How Many Vegetables Should We Eat?

It is said that the more vegetables we consume, the more health benefits our body gets. You should
consume at least 2.5 to 6.5 cups of fresh vegetables every day. Also, make sure you eat 4-5 different types
of vegetables. The more variety and colors of vegetables you include in your diet, the more extensive the
benefits to your health will be. Also, include seasonal vegetables in your diet. Some vegetables are only
available in certain areas of the world at certain times of the year. If you are in a country or a city with a
large amount of imports, then you can not probably get most seasonal vegetables throughout the year, but
there are still some that are grown in limited amounts in that area and are easily available on the market for
a few months each year. Seasonal vegetables are the most important and beneficial for human health, as
they have higher nutrient value if eaten during proper time of the year. They keep you protected from
many health disorders.

Given below is a list of some vegetables. Click on them to find their health benefits in greater detail:

Asparagus Beans Beetroot Broccoli

Cabbage Carrot Cauliflower Celery
Cucumber Eggplant Lettuce Mushroom
Onion Peas Potato Radish
Spinach Squash Sweet Potato Tomato

Do Vegetables Help in Weight Loss?

It is a well-established fact that eating veggies is a healthy way to lose or maintain weight. Moreover,
vegetables are a storehouse of vitamins, fiber, minerals, and other nutrients that keep you fit and healthy.
In fact, vegetables are called negative calorie foods because they actually help to lose weight by spending
more amount of energy to digest the food than it actually adds to your overall caloric intake.
You will find two types of vegetables, starchy and non-starchy. You can include both of these in your diet;
however, only the non-starch varieties can be consumed in unlimited quantities. Starchy vegetables have
more sugar, so you need to keep the quantity in check. Starchy vegetables include peas, plantains, squash,
potatoes, and yams; the rest are the non- starch vegetables, which include cauliflower, asparagus,
artichokes, beets, carrots, broccoli, onions, cucumber, leeks, eggplant, tomato, peppers, mushrooms,
spinach, salad greens, and zucchini.

However, if you are on strict diet, then consider the vegetables with minimal calories and high nutritional
value. These are carrots, radishes, celery, cucumbers, fresh green beans, cabbage, cauliflower, lettuce,
cherry tomatoes and mushrooms.

To lose weight, it is not necessary to turn into a vegetarian, but if you simply start eating an abundance of
fruits, legumes, vegetables, nuts, grains, and seeds, your health will improve. That type of diet, when
combined with other exercise plans, drastically reduces your weight and keeps you fit and healthy. Most of
the plant foods are low-calorie and low-fat, while also keeping you filled for a longer time. As they are
fresh and whole, your body will get used to eating natural, organic foods, rather than fast food or overly
processed foods.
Skin Care and Vegetables
For ages, our mothers and grandmothers have carried out the natural methods to keep their beauty intact.
On the other hand, our skins today are usually pampered with loads of expensive creams, toners, cleansers
and ointments, but they definitely lack the natural glow and suppleness that earlier generations had. As it is
often said, nature knows the best ways to keep us in perfect health, whether it is our organs, limbs, skin or
hair. The fruits and vegetables that we often tend to forget in our diet are the best treatments for bright,
glowing, and healthy skin. The vibrant pigments in fruits and vegetables also have immense disease-
fighting capabilities. Rich in a host of useful nutrients and powerful antioxidants, vegetables should be
included in the daily diet. Both fruits and vegetables can be divided into four color groups; each of them
having specific benefits.

Oranges and yellows include sweet potatoes, carrots, oranges, and apricots. They have lots of vitamin C,
which is highly beneficial to the skin, and aids in the growth and protection of collagen. Collagen retains
the elasticity of your skin, thus delays the appearance of wrinkles.

The group of reds includes tomatoes, red peppers, red onions, and papayas, all of which are lycopene-
rich. They effectively protect your skin from the harmful rays of the sun. However, it should be noted that
cooked tomatoes offer you more lycopene than raw ones, meaning you get more benefits from tomato
sauce than raw tomatoes.

The next group is greens, which includes broccoli, kiwis, cabbage, kale, brussel sprouts, green bell
peppers, collards, romaine and spinach. These vegetables are mainly rich in vitamin C.

The blues include plums, beets, eggplant, red grapes, and purple cabbage. They are rich in antioxidants,
which are needed for healthy and radiant skin. Any combination of vegetables works wonders for the skin,
because it not only delays the signs of aging, but also keeps the skin bright, fresh and prevents dryness and
other skin disorders.

Nowadays, many natural treatment salons opt for vegetable facials and have started using vegetable toner
by mixing chopped cucumber flesh, lettuce leaves, lemon juice and chopped tomato into the facial
material. You can make this toner at home quite easily to gain a brighter complexion. Vegetable peelings
are also used in many salons, which ensure blemish-free and bright skin.

Vegetables Promote Hair Growth

You would be surprised to know that a healthy diet with many vegetables gives your hair a greater health
boost than the most expensive shampoos in the market. Only a proper diet can assure you of hair growth as
its something that is affected from within. Proper nutrient supply ensures strong, healthy and lustrous hair.
Vegetables are undoubtedly the powerhouses of nutrition, since they are packed with the vitamins and
minerals that your hair needs the most. As discussed before, if you categorize vegetables in terms of color
and include at least one serving of each in your diet, you will get ample benefits for your hair.

The dark green vegetables are rich in vitamin A, vitamin C, calcium, and iron, which are essential for the
production of sebum, an oily substance that is secreted from your scalp and acts as natural hair conditioner.
Iron or calcium deficiencies can lead to excessive hair loss.

Red vegetables have plenty of lycopene. You will find this nutrient in many hair products as well. Red
peppers have plentiful amounts of lycopene and the shiny outer skins have a high percentage of silica, a
mineral required to maintain your hairs thickness.

The orange vegetables (especially carrots) have beta-carotene, which is the antioxidant necessary for
healthy hair growth. Theyre rich in vitamin C as well, which protects your hair from free radicals. The
orange veggies shield your hair from the harmful effects of the sun and lock in the moisture.

The yellow vegetables have similar nutritional value as those of orange vegetables.

The white vegetables like onions are powerful antioxidants that shield your hair from root to tip.
Moreover, they are rich in vitamin C, often considered the anti-aging vitamin.
Onion juice was recommended in ancient times to be applied topically, since it helps in stimulating hair
growth. Further studies are being done at different universities round the world regarding onion juice to see
if this ancient claim is really true.

How to Select and Store Vegetables?

Needless to say, consuming vegetables when raw gives you maximum benefits, except a few instances
when you need to cook them in order to make the vegetable palatable (e.g. cauliflower and eggplant).
However, vegetables can also be consumed after processing and cooking, although it does take away a
small percentage of nutrients. Realistically, consuming it in either way is good for your health. Vegetables
are enjoyable, convenient, and adaptable foods that are almost essential in your diet to maintain good
health.

Flavors of Vegetables: The green, leafy vegetables come in a variety of colors, starting from the bluish-
green of kale to the vibrant kelly green of spinach. The leafy greens have random flavors, ranging from
sweet to bitter, and again from earthy to peppery. Collards, bok choy, Swiss chard, and spinach have a
mild flavor while mizuna, arugula and mustard greens have a peppery flavor. Bok choy is used mainly in
stir-fry dishes, as it remains crisp, even after cooking at a tender stage.

Check the Color while Buying: Always check the fresh lively green color of vegetables (or its respective
color) while purchasing. The yellowish tinge indicates aging of the vegetable and they might have an off
flavor. Salad greens are packed with important nutrients and phytochemicals that support the maximum
benefit to our day to day vegetable requirement. Frozen and canned vegetables can be healthy, but canned
vegetables have the possibility of carrying excessive sodium. If you buy these, rinse them vigorously under
cold water before use.

Look for spots, blemishes, fungal mold and marks of insecticide spray. If you see them, do not buy those
vegetables. Always purchase whole vegetables and not cut sections of the vegetable. Also, beware of food
contamination and foodborne illnesses while buying vegetables.

Use Them ASAP: You should buy vegetables in small quantities so that you can use them quickly.
Certain vegetables have a considerably short shelf life, particularly if you go the health route and buy
organic, non-processed vegetables. Also, the healthy nutrients of vegetable starts declining over time. After
a certain time in storage, harmful bacteria can start growing on vegetables. Moreover, with increased
storage time, the vitamin C content in vegetables degrades rapidly, thus hampering its beneficial impact. If
you cut and leave vegetables, oxidation will occur as they are exposed to the air. Thus, the enzymes are
released, and this results in discoloration of the vegetable. However, the vegetables are still edible and you
can stop this oxidation by adding ascorbic acid to the surface areas or by refrigerating the vegetables.

Storing Tips: Do not keep vegetables in hot and humid places. Always keep them refrigerated and pre-cut
pieces should be frozen or enclosed by ice. Keep the vegetables in plastic wrappings or in zip pouches to
retain the nutrition, until you use them.

Make sure to rinse all vegetables before eating. In fact, after you have purchased the vegetables,
immediately wash them, especially the green leafy ones, as they may have insects or harmful pesticides on
them. This extends their shelf life. If you rinse them in salt water for a few minutes, it ensures their
ultimate cleanliness. They will then be free from sand, dust and any residual chemical sprays or toxins that
they may have been exposed to.

Keep your vegetables completely separate from raw foods like poultry, meat, and seafood. Vegetables
should also not be kept in contact with cooking utensils or surfaces like cutting boards etc. You can wrap
the green leafy vegetables in perforated plastic or porous paper such as newspaper and then refrigerate
them to increase their shelf life. If you use a newspaper, take care that the vegetables are dry, so that the
ink from the newspaper does not stick on the vegetables!

Whew! There is a lot to say about vegetables, but mainly, go out and have an adventure in a produce aisle;
your body will thank you!
 Back to Benefits of Food Items

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