For the health and well-being for the day you need to eat at least 500 grams of vegetables and fruits.
Today, nutritionists often you can hear strange, at first glance, the advice: “Eat more colorful”. No, it’s certainly not about lollipops, but about the fruits and vegetables of different colors! Established in vegan plant food contains chemicals, called phytonutrients – not only are they extremely good for health and protect from many diseases, but also give the products bright color.
Scientists have found a correlation between the color and beneficial properties of phytonutrients. Surely you would be curious to know what makes sense and what good is hiding behind each color – today we will share this information with you. But until we moved to scientific facts, it is worth noting: it has been proven that colorful, beautiful, colorful food is healthy just due to its attractive appearance, because it stimulates a healthy appetite! This is especially important in children’s nutrition because children sometimes act up and not want to eat. But who can pass up a plate of delicious “rainbow”? After all, we all – children and adults eat first, “eyes”. Food should bring not only favor, but also joy.
In this article we will look at the impact on our health is having the color of vegetables and fruits.
Vegan red foods contain large amounts of beta-carotene (vitamin A), fiber, and antioxidants: vitamin C, flavonol quercetin, lycopene. These substances protect the body from free radicals, cancer and cardiovascular diseases, as well as be a great support for the digestive system.
Red fruit (by the way, they are not only healthy and delicious but also beautiful!): watermelon, cranberry, raspberry, red grapefruit, strawberry, cherry, pomegranate, red apples.
Vegetables: beets, red peppers (and Cayenne, and paprika), tomatoes, radishes, red potatoes, red onions, chicory, rhubarb.
Orange fruits and vegetables are very useful since they contain many antioxidants, including beta-cryptoxanthin and beta-carotene (which the body converts into vitamin A). They strengthen the health of eyes, skin and respiratory system, help with arthritis, reduce the risk of some cancers. These antioxidants also strengthen the immune system.
Fruits: oranges (of course!), mandarins, nectarines, apricots, cantaloupe (cantaloupe), mango, papaya, peaches.
Vegetables: Butternut squash (“nut” or “musky” pumpkin), carrots, pumpkin, sweet potatoes.
Yellow foods are rich in carotenoids (antioxidants that protect against cancer, diseases of the retina, and cardiovascular diseases) and bioflavonoid positively influencing vyrabotke collagen (and he is responsible for the beauty!), tendons, ligaments and cartilage. Yellow vegetables and fruits invariably contain vitamin C (which has anti-inflammatory action), as well as vitamin a, potassium and lycopene.
Fruits: lemon, finger citron (“Buddha’s hand”), pineapple, yellow pears, yellow figs.
Vegetables: yellow squash, yellow tomatoes, yellow pepper, corn (scientifically speaking, this is not a vegetable, but a grain), and yellow (Golden) beets.
Not surprisingly, green vegetables and fruits have traditionally been considered extremely useful because they contain vitamins a, C, K, antioxidants, and chlorophyll, lutein, zeaxanthin and folic acid. Green vegetables help to lower LDL “bad” cholesterol and the risk of cancer, normalize high blood pressure. They are also useful for the eyes, strengthen the immune system, improve digestion (due to high fiber content) and give the body calcium, which is important for bones and teeth.
Fruit: kiwi, green tomatoes, zucchini, sweet green pepper, pear, avocado, green grapes, green apples, round “
Vegetables: spinach, broccoli, asparagus, celery, peas, green beans, artichokes, okra, and all dark green leafy greens (different types of spinach, Kale and other varieties).
5. Blue and purple
Blue and purple vegetables-fruit scientists had to combine into one group, because it is chemically impossible to separate them. Products look blue or purple due to the content of substances such as anthocyanins and resveratrol. The final color will depend on the acid-alkaline balance of the product.
Anthocyanins have anti-inflammatory and anticarcinogenic properties, helping to reduce the risk of cardiovascular diseases and the development of diabetes, useful in the fight against obesity and overweight. Resveratrol – a substance that prevents aging, has a pronounced anti-inflammatory effect and also lowers cholesterol, reduces risk of cancer and Alzheimer’s disease.
Blue and purple foods contain lutein (it is important for good vision), vitamin C, quercetin, beneficial for overall health and longevity.
Fruits: blueberries, blackberries, figs (figs), dark grapes, currants, plums, olives, prunes, elderberry, acai, berries, poppies, raisins.
Vegetables: eggplant, purple asparagus, red cabbage, purple carrots, potatoes with purple flesh.
6. White brown
So to get carried away eating delicious colorful vegetables and fruits that I should forget about white. And it would be a big mistake, because they contain useful substances-astaxanthin (which help to reduce cholesterol and high blood pressure), and sulfur (it cleans toxins from the liver, useful for protein structure and health of the skin), allicin (it has anti-cancer properties) and quercetin (anti-inflammatory).
White vegetables and fruits strengthen the immune system and help control weight. The most useful of them – dark (brown) on the outside and white inside (for example, as a pear.
Other useful white foods: cauliflower and cabbage, onions, garlic, mushrooms, ginger, Jerusalem artichoke, parsnips, kohlrabi, turnips, potatoes, fennel and white (sugar) corn.
Another color, which at first do not think, imagining a fruit and vegetable “rainbow”! But to lose sight of it because many black vegetables and fruits are recognized superfudge. It is usually black vegan foods contain the most antioxidants, so their color is so intense. It is a great source of anthocyanins – powerful phytonutrients which fight against cardiovascular disease, diabetes and certain types of cancer!
Black products (enumerated not only fruits and vegetables): black lentils, black or wild rice, black garlic, shiitake mushrooms, black beans and black Chia seeds.
This is such a wonderful fruit and vegetable palette. As a useful experiment to try for seven days to use every day products of new colors – and at the weekend you will be able to say that in a week, “eat a rainbow”
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