TLEFOP( FRUITS AND VEGETABLES )

SUMUGAT, TANYA A
SABANAL,JUDEAH
LUMOGDANG, JAN LORAINE

VEGETABLES
- Are herbaceous plants that are usually grown for the said part to be eaten as part
of a meal or meal itself. These ingredients form part of the “vitamins and
minerals”component of the food pyramid and sre the main source of energy of
health-concoius people, espicially the nonmeat market.

FRUITS
- on the other hand are ovaries of flowering plants that are used in culinary fare
usually as a dessert,sauce, or soup. They can be eaten raw or part of a larger dish.

CLASSIFICATION:

Based on the paff eaten and the role they play in the course of meals, vegetables and
classified by Labensky (2013) as:

1.Roots and Tubers - These vegetables are eaten because of the plants roots, which
are used for cooking roots being single roots of individual plants and tubers being
bulgy underground stems extending in the deep parts of the soil.
Examples include carrots, radishes, water chestnuts, and turnips

2. Stalks- these vegetables are eaten because of the high amount of fiber growing in
thier stems. Only the soft part are eaten, and the tough part is considered inedible.
Examples include asparagus, bamboo shoots, heart of palm, and arguably, the
banana blossom.

3. Gourds and Squashes - These vegetables make up a huge family characterized by

root systems extending in the upland as vines with large leaves. The frut of these
vine plants is the one used in cooking. Examples include chayotes, cucumbers,
squashes, bitter gourd, sponge gourd, and bottle gourd.

4. Cabbages - also known as the Brassica family; are prized for their edible parts
which are their heads, flowers, and leaves. Examples include cabbages, bok choy,
broccoli, cauliflower, and kale.

5. Greens - are vegetables utilized for their leaves, which may be eaten cooked or
raw. Examples include salad greens, which include collards, mustard, spinach,
microgreens, and lettuce. They also include native greens used in Filipino cooking
such as water spinach, Malabar spinach, Moringa leaves, jute, camote tops, leaves
of chili peppers, and bitter gourds.
6. Fruit-vegetables - These are fruits of plants that are utilized in the culinary fare as
vegetables. Examples include eggplants, tomatoes, sweet peppers, hot peppers,
and Moringa fruit.

7. Pods and Seeds - These vegetables are primarily eaten for their seeds and the
pods where they came. Examples include corn, different kinds of beans, fresh peas,
soya, Chinese pea pods, and okra.

8. Mushrooms and Truffles - These are vegetables under a broad family of edible
fungi. Examples include Porcini, portabella, shiitake, morel, and oyster mushrooms.

9. Onions - vegetables from the Lily family which are used because of their aroma
and strong, spicy flavor. Examples include garlic, leeks, spring onion, and bulb onio.

FRUITS - on the other hand are also categorized by Labensky(2013) and are grouped
as based on the composition and structure.

1. Berries- these are fruits are identified with thier thick skin and tiny
seeds.Although some do not go by these characteristics, they are still part of these
groups as they also grow on vines and shrubs which are also the harvesting areas for
berries examples include blackberies, strawberries, currants, and raspberries .

2. Citrus- These are highly acidic fruits with strong aroma. They are characterized by
thier thick skin and soft, segmented flesh inside.oranges, Examples include lemons,
Oranges, kumquats, tangerines, and grapefruites.

3. Grapes - These fruit are the largest, single fruit crop in the world. They are
technically berries that grow in large clusters , segregating themselves in the berry
group, Grapes are the prime plant used in wine making, but they can also be eaten
straight from their stem.

4. Melons - the counterpart of gourds and squashes in the fruit category. These
plants have rich flesh which is usually watery or sweet. Examples include
cantaloupe, honeydew, and watermelons.

5. Pomes - These fruits are garnered from trees, which are characterized by their soft
skin and thick flesh surrounding a central core. Examples include apples and pears.

6. Stone Fruits - also known as drupes; are small fruits with velvety skin and rich
flesh with a hard pith. Examples include cherries, apricots, peaches, and plums.

7. Tropicals - as the name implies, these fruits are grown in the hot, tropical regions
which are now enjoyed in the entire world. Examples include mangoes, bananas,
dates, papayas, and pineapples.

8. Exotics - These are a group of unusual fruits that have different shapes and sizes.
Examples include star fruit, guava, mangosteen, lychees, rambutan, langsat, and
dragon fruits.

NUTRITIVE VALUE AND SELECTION OF FRUITS AND VEGETABLES

NUTRITIVE VALUE of vegetables

1. ROOTS AND TUBERS

- are second only in importance to cereals as global sources of carbohydrates. They
provide a number of desirable nutritional and health benefits such as
antioxidative, hypoglycemic, hypocholesterolemic, antimicrobial, and
immunomodulatory activities.

2. Stalk
- Stems and stalks are incredibly nutritious; they contain fiber, vitamins, and
minerals that are essential for anyone's diet. Using stems and stalks in your
product will not only provide additional nutrients but also appeal to health-
conscious consumers looking for more wholesome options.

3. Gourds and Squashes

-Gourds are one of the lowest-calorie vegetables- carrying just 14 calories per 100
g. Fresh gourds contain small quantities of folates, containing about 100g (Provide
just 1.5% of RDA). Squash are good sources of vitamin A, C, and B vitamins; they're
high in antioxidants; and they're rich in minerals such as potassium, magnesium,
and manganese. And, of course, as whole plant foods, they're also rich in fiber and
water, making them both hydrating and good for the gut.

4. Cabbages
- Even though cabbage is very low in calories, it has an impressive nutrient profile.
contains small amounts of other micronutrients, including vitamin A, iron, and
riboflavin. It is rich in vitamin B6, folate, fiber and contains powerful antioxidants,
including polyphenols and sulfur compounds.

5. Greens
- Good amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate,
vitamin B1, B2, B3, B5 and, B6 from these vegetables. High mineral content–
Minerals like iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium
can be added naturally to your diet by eating green leafy veggies.

7. Pods and Seeds

- pods has carbohydrates, calories, fiber, fat, and proteins. While seeds are rich in:
protein, healthy fats (higher proportion of polyunsaturated fats) and fiber.
minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins
B1, B2, B3 and vitamin E.
8. Mushrooms and Truffles
- truffles are high in carbs, protein and fiber and contain both saturated and
unsaturated fatty acids, as well as micronutrients, such as vitamin C, phosphorus,
sodium, calcium, magnesium, manganese and iron. While mushrooms contain
protein, vitamins, minerals, and antioxidants.

9. Onions
- are nutrient-dense, meaning they’re low in calories but high in vitamins, fiber,
and minerals. Onions are rich in B vitamins, including folate and vitamin B6 also a
good source of potassium.

NUTRITIVE VALUE of fruits

1. Berries
- Berries are among the healthiest foods on earth. It is loaded with antioxidants,
high in fiber. Berries are low in calories and extremely nutritious. In addition to
being high in antioxidants, they also contain several vitamins and minerals.

2. Citrus
- Citrus fruits contain carbohydrate, fiber, vitamin C, potassium, folate, calcium,
thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin,
pantothenic acid and a variety of phytochemicals.

3. Grapes
- are a good source of fiber, potassium, and a range of vitamins and other minerals.

4. Melons
- are hydrating and full of healthy antioxidants, such as beta-carotene in
cantaloupe and lycopene in watermelon. They’re also good sources of electrolytes
like potassium, as well as vitamin C.

5. Pomes
- vitamin C, fiber (including insoluble fiber and pectin), potassium, folate, vitamin
B6, copper, manganese, vitamin K, as well as quercetin, flavonoids, polyphenols,
and many other phytonutrient antioxidants.

6. Stone Fruits
- are an abundant source of carbohydrates, lipids, organic acids, vitamins, minerals,
carotenoids, phenolic, anthocyanins, and other secondary metabolites that
enhance the defense-related systems in the body and help in curing different
chronic diseases.

7. Tropicals
- Tropical fruits can be extremely health promoting! For example, mangos contain
a wide variety of antioxidant polyphenols that protect against free radical damage,
such as gallic acid, mangiferin, gallotannins, quercetin and isoquercetin, beta-
glucogallin, and ellagic acid; they also contain about 25 different carotenoids,
including lutein, alpha-carotene, and beta-carotene.

8. Exotics
- are rich in vitamins, micro- and macronutrients, as well as dietary fibre and
antioxidants (which have anti-cancer properties). They have anti-inflammatory
properties, help lower the blood pressure and support the fight against the
diabetes.

SELECTIONS OF FRUITS AND VEGETABLES

CARROTS;

Firm, smooth‐skinned, straight‐shaped, and well-colored. The deeper the orange

color of the carrot, the higher the beta-carotene content. Avoid carrots that are
wilting, soft, crooked, split, or growing thin hair‐like roots.

Sweet Potato

Choose firm, small- to medium-sized potatoes with smooth skin. Avoid cracks, soft
spots and blemishes. Choose sweet potatoes with a bright, uniform color.

Celery

Look for fresh heads of celery that are deep green in color. Stalks should be firm,
and any attached leaves should be full, without signs of wilting. Avoid stalks that
are limp or showing signs of damage.
Asparagus

Stalks should be plump and firm, and tips should be tightly closed. Color can be
green, purple, or white, depending on the variety. Make sure the color is not
faded.

Squash

Look for a smooth, dry, crack-free rind that has no soft spots and feels heavy for its
size (roughly one to two pounds.) If you can nick the skin easily with your
fingernail, the squash might not be fully mature.

Bottle Gourds

Ensure that the bottle gourd has a smooth skin, is pale green in colour and free
from any cuts, spots and blemishes. It should be firm to handle and the flesh
should not feel soft when pressed.

Cabbage

Choose cabbage that seems firm and heavy for its size, with fresh, crisp-looking
leaves that are tightly packed and aren't wilting or blemished.

Water Spinach
Look for leaves that are fresh and pert, not wilted or wind damaged. The hollow
stems should show signs of being freshly cut and are crisp, stems that were cut the
day before tend to dry at the base.

Eggplant

A good eggplant will have glossy, taut skin. You'll also want to test the texture of
the flesh. When buying an eggplant, the flesh should be firm but give slightly when
pressed, then bounce back. If your eggplant is soft to the touch, that's an indication
that it's beginning to spoil.

Tomato

Best tomatoes are completely free of blemishes and bruises and should be a deep,
bright red. Any tomato that looks dull or pale is going to be lackluster. Steer clear
of any discolorations -- even a small black spot can mean hidden rot on the inside.

Corn

Best quality corn should be in the milk stage, which means the corn is at its
sweetest. If a kernel is broken, the white milk should come out of the corn. If there
is no liquid, the ear has passed its prime

Okra
Look for brightly colored pods. Pods should be no more than 4 inches long. Avoid
dull, bruised, soft, or blemished pods. If okra is too ripe, it will have a very sticky
texture.

Mushrooms

Select mushrooms that are firm with a fresh, smooth appearance. The surfaces of
the mushroom should be dry, but not dried out, and appear plump. A closed veil
under the mushroom cap indicates a delicate flavor, while an open veil and
exposed gills mean a richer flavor.

Onions

Look for onions with a firm texture and dry, papery skins. Avoid onions that are
soft or exhibit brown spots. You'll also want to avoid any onions that are sprouting.
Sprouted onions are usually still good to eat, but they won't last as long.

Strawberries

The best quality berries are uniform in size and should be glossy with a strong red
color. They should also be juicy and have a strong aroma with no mold or bruises.

Lemons
Choose lemons that are heavy for their size, give slightly when gentle pressure is
applied and have a pleasant fragrance. The skin of a lemon should be bright yellow
with no wrinkling. Avoid lemons that are too soft or have signs of mold.

Grapes

Grapes should be firm, plump, well-colored, and firmly attached to green pliable
stems. Dry, brittle stems usually cause grapes to drop from the stems and are a
sign of poor quality. Moldy and wet grapes indicate decay. Avoid grapes that are
shriveled or soft at the stem attachment.

Watermelons

You should pick a melon that has a strong, consistent stripe pattern. The green
stripes should be a deep, dark green, while the pale stripes should be a creamy,
light yellow. Additionally, you may want to choose a dull-looking watermelon. If
the melon is very shiny, it is likely underripe.

Apples

Checking for obvious blemishes and firmness. Some apples will have a detectable
sweet aroma, but the feel is the best indication of freshness—it shouldn't feel too
soft or spongy to the touch, which indicates an apple is overripe.

Peaches
The best peaches should have vibrant, yellow flesh and golden-reddish skin. Look
towards the stem: a lighter yellow tone is a sign of a less ripe peach; brighter
golden hues are signs of ripeness. Skip fruits with green spots, bruises, dents, or
flat areas.

Bananas

Look for bananas that are bright in color, full and plump, avoiding those with
bruises. Depressed, moist, and dark areas on the skin usually signal the fruit inside
is bruised. A dull, gray color indicates they have been either chilled or overheated
during storage. Ripe bananas show no trace of green skin.

Papaya

The skin of the papaya will slowly start to turn from green to yellow as it begins to
ripen. When it's almost fully yellow and a little soft to the touch, your papaya is
ready to eat. If you wait too long, the fruit will begin to get overripe and mushy,
and the flesh will be bland-tasting and mealy.

Rambutan

When buying rambutans, look for bright red skin. A little orange or yellow on the
skins in addition to red is okay, but green skins mean the rambutans are unripe.
Don't buy rambutans that have turned black or have a lot of black "hairs," as this
indicates they are over-ripe.
Mangosteen
 Mangosteen is sweetest and ready to eat when the rind is dark purple. Fruit
that is a red-purple colour will continue to ripen once of the tree. Choose fruit that
has bright green and glossy stems. Stems that are brown and floppy indicate that
the fruit is overripe.

Peparation, Care and Storage of fruits and Vegetables

Preparation of fruits and vegetables:

 Wash fruits and vegetables thoroughly under running water to remove dirt,
bacteria, and pesticide residues.
 For firm produce like melons and cucumbers, use a vegetable brush to scrub the
surface gently.
 Cut away bruised or damaged areas to prevent spoilage and maintain freshness.
 Peel fruits and vegetables if you’re concerned about pesticides or wax
coatings, but remember that the skin often contains valuable nutrients.
 Dry the produce with a clean cloth or paper towel before storing to
prevent moisture buildup.

Care of fruits and vegetables:

 Store fruits and vegetables separately as some produce releases ethylene gas,
which can cause others to ripen or spoil faster.
 Keep fruits and vegetables at the right temperature to maintain their freshness.
Most produce should be stored in the refrigerator, but some items like tomatoes
and potatoes are better off at room temperature.
 Avoid exposing fruits and vegetables to extreme temperatures, such as direct
sunlight or near the stove, as this can cause them to spoil quickly.
 Consume fresh produce as soon as possible after purchase, as the longer it sits,
the more nutrients it loses.

Five methods of storing fruits and vegetables

1. Drying- removes the moisture from the food so bacteria, yeast and mold cannot
grow and spoil the food.

2. Canning- uses pressure and heat to preserve fresh food inside a jar or other
container.

3. Curing and Salting- is any of various food preservation and flavoring processes of
foods such as meat, fish and vegetables, by the addition of salt, with the aim of
drawing moisture out of the food by the process of osmosis.

4. Freezing- prevents microorganisms from growing causing spoilage.

5. Common Storage- used to preserve most of the produce generated by our

ancestors is referred to as common storage.

Three Types of Common Storage

 In-ground Storage- Some vegetables like carrot, beet, turnip, rutabaga,
horseradish, salsify and parsnips can be left in the ground through the winter .
 Pits- be a practical solution for preserving fruits and vegetables in certain
contexts, especially in areas where access to modern refrigeration or cold
storage facilities is limited.
 Indoor Storage- The most convenient place to store fruits and vegetables is
inside the home.

Sources:

https://extension.psu.edu/proper-care-and-handling-of-fruits-and-vegetables

https://www.missouribotanicalgarden.org/Portals/0/Gardening/Gardening
%20Help/Factsheets/Storage%20of%20Fruits%20and%20Vegetables43.pdf