Your healthy diet

ByОлена Коновалова

Your healthy diet

Human health largely depends on the nature of nutrition. It
is no coincidence that Hippocrates said: “If the father of a disease is often unknown, its mother is almost always nutrition.”A deficiency or excess of certain ingredients in the diet can lead to both pronounced manifestations of disease and a decrease in the overall functioning of the body, the so-called “third state” — between health and disease.According to surveys conducted in various regions, 70-90% of the working population is in this “third state.” Improper (often simply illiterate) nutrition is one of the reasons for this situation. Modern science has fully confirmed the opinion of the father of medicine, Hippocrates, that dietetics allows those who are in good health to maintain it, and those who have lost their health to restore it. Healthy eating improves the quality of life, prolongs its duration, and at the same time reduces healthcare costs.

Food is probably the most important source of energy that enters the body. Why does nutrition have such a significant impact on health?
The fact is that the development of humanity and civilization has led to people increasingly indulging their gastrointestinal tracts, making food more caloric and tastier by cooking, frying, adding sweeteners, etc.

Currently, there are about 2,000 different dietary systems, but the typical diet for the population is one of deficiency and excess, in which the body does not get what it needs. The main thing is not what we eat, but what is absorbed by the body.

A balanced diet means a balanced intake of all the necessary nutrients with food.

On this tab, you will find information about the content of the main groups of nutrients, vitamins, and minerals in a number of plant-based foods.

It is known that the human body is not capable of independently synthesizing and storing some compounds necessary for its own vital functions (vitamins, some organic acids, amino acids, etc.), so humans are highly dependent on the external supply of these biologically active substances.
With information about their food sources and quantitative content, you can independently develop your own nutrition system, and after reading the section “Macro- and Microelements,“ you will be able to purposefully correct any deficiencies or excesses of mineral elements in the body.
Just keep in mind that the mineral and nutrient content listed here is for fresh products and is calculated based on raw weight, and during storage, cooking, and drying, their composition and quantitative content changes, sometimes significantly.

And now, before we move on to the chemical composition of basic foods, let’s figure out whether everything we call vegetables in everyday life is actually vegetables. And again: are the things we are used to calling fruits really fruits?

When preparing an eggplant stew or zucchini sauté with tomatoes, or (even more enjoyable) enjoying their taste at lunch, few people think about whether they are dealing with vegetables or fruits.
According to the definition in the Great Encyclopedic Dictionary (2002), vegetables are: “juicy fruits, leaves, bulbs, root crops, which are the edible parts of plants. Vegetables are divided into: fruit (tomatoes, cucumbers, peppers), leafy (cabbage, lettuce), bulbous (onions, garlic), root vegetables (carrots, beets, parsley, radishes).
We can even add flowers (cauliflower, broccoli) to this classification..

But if we turn to botany, the tomato is essentially a berry, and the cucumber, zucchini, and eggplant are also practically berries, or, in other words, berry-like fruits – pumpkins.
In botany, a berry is, figuratively speaking, a juicy fruit with a large number of seeds.

According to the Oxford Dictionary of Plant Science (“Oxford University Press”), “Berry – a fleshy, indehiscent fruit, in which the entire ovary wall ripens into an edible pericarp, usually containing multiple seeds.” This definition is fundamental to pharmacognosy and botany, as it focuses on the structure of the fruit, not just its size or the growth form of the plant.
Therefore, in botanical terminology, a tomato is a berry. A fruit that is similar to a berry, also juicy, multi-seeded, and botanically related to it is a pumpkin, which is the fruit of the pumpkin, cucumber, squash, eggplant, watermelon, and melon that we are familiar with.
It is interesting to note that in 1893, the US Supreme Court passed a special resolution stating that tomatoes should be considered vegetables for the purposes of customs duties, although based on the definitions in the authoritative Merriam-Webster Dictionary (USA) and Worcester’s Dictionary (Great Britain), the court recognized that from a botanical point of view, tomatoes, as well as cucumbers, pumpkins, peas, and beans, are fruits.

For example, avocados, which taste completely “vegetable-like,” are fruits. There is also some
confusion regarding the definition of the term “fruit.”

The most accurate definition, in our opinion, is given by the “Encyclopaedia Britannica”: “Fruit, the fleshy or dry ripened ovary of a flowering plant, enclosing the seed or seeds. Its main biological function is to protect and promote the spread of seeds.” The function of a fruit is to preserve the seeds, which contribute to the reproduction of the plant.

Similarly, modern Western botanical classification (in particular, according to Cambridge University standards: “The Cambridge Dictionary of Human Biology and Evolution”) insists: “Any structure that develops from a flower and contains seeds is a fruit. This is why the avocado, despite its culinary use as a vegetable, is biologically a fruit (namely, a single-seeded berry).”

And further confirmation of this opinion is the definition according to the American academic dictionary Merriam-Webster, namely: “fruit is the edible reproductive body of a seed plant.” This definition finally removes the question about avocado: since it is the fruit of a tree and serves for reproduction, it undoubtedly belongs to the category of fruit.

Without delving deeply into the intricacies of botany, we will adhere to the generally accepted trivial ideas about edible plants and mushrooms, distinguishing between separate groups:

The tables showing the chemical composition of food products were compiled using the literature sources and databases listed below, as well as the results of our own research (see Articles and Abstracts).
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