Eating fruits and vegetables daily is wise advice as it is the best way to improve the quality of our overall nutrition. For that matter, our health is directly related to eating fruits and vegetables but most of us are not eating enough of them. For this reason we need to make a firm decision as of today, to start adding more of them to different meals throughout the day.
The different colored vegetables can act as a nutritional guide, as each color tells us details about the health benefits it contains. Today we will learn more about different nutrients in fruits and vegetables, according to their color.
Red: These vegetables are rich in antioxidants such as anthocyanin and lycopene, which help to reduce the risk of heart disease, memory loss and even cancer. They also contain minerals such as potassium and selenium that help to boost our immune system and provide vitamins A, B9 and C. Examples of red vegetables are: sweet pepper, tomato, radishes, beets, strawberries and cherries.
Purple: The color alone is an indicator of high quantities of antioxidants and phytochemicals. These fruits or vegetables are also high in anthocyanin and flavonoids, which help to prevent cancer, help to improve memory and slow the aging process. Purple onion, eggplants, beets, purple cabbage, grapes and blueberries are just some examples.
White: These could be: onions, garlic, asparagus, leeks and cauliflower, cabbage, fava beans and palm hearts are an example. They are all good sources of potassium and magnesium. They contain a high amount of fibers and a very cool antioxidant called allicin that can help to reduce hypertension, hypercholesterolemia and cardiovascular damage.
Green: They owe their color to the high presence of chlorophyll. They are often very low in calories and have a rich nutritional value in vitamins and minerals such as magnesium. They are a good source of fiber, which is fundamental for proper health. Some of these fruits and vegetables can be found in the following: broccoli, kale, kiwi and so on. These fruits and vegetables are high in antioxidants and great for cleansing your body, due to the high amount of chlorophyll they contain. These fruits and vegetables help to keep a healthy lifestyle.
Orange: These are a source of vitamin A and B, which help to improve our immune system. Besides these, they contain nutrients that improve our vision and increase our body’s defense system. Some examples of orange fruits and vegetables are carrots, pumpkin, squash, oranges and mandarins.
Yellow: Just as with orange fruits and vegetables, yellow ones are high in fat-soluble vitamin A and B, potassium and folic acid. Moreover, they contain highly effective antioxidants that generate white blood cells, boosting the blood vessels and fighting infections. Some yellow colored fruits and vegetables are: yellow peppers, corn, some tomatoes, lemons, pears, bananas and many more.
As we are able to see, each and every fruit and vegetable has a wide variety of beneficial nutrients that are essential for our health. Ideally, we should try to include one from each color group in our daily diet. The more colorful our meals, the more nutrients we will have.