2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Blue, red, green, purple, orange and white - life would be incredibly boring without the colors that make up the world.
When we talk about food, bright colors correspond to the set of nutrients contained in them. However, this only applies to healthy foods, which means that sweets and cakes do not count.
Regular intake of a variety of fruits and vegetables is a guarantee that you get all the nutrients you need so that your body can fight diseases and prevent health problems with age.
What does the color of the fruit or vegetable have to do with its benefits?
Plant-based foods get color and the taste of the phytonutrients they contain - these are bioactive compounds that have antimicrobial, anti-inflammatory and even anti-aging effects on the human body. The positive effects include a reduced risk of cardiovascular disease, less cell damage with age and a lower risk of many cancers.
Colored plant foods they also contain other nutrients, such as vitamins and potassium, which help boost the immune system.
Here are the phytonutrients associated with each color:
Red (carotenoid lycopene): Red foods protect against cancer, heart and lung disease. They also lower blood pressure and cholesterol.
Orange / Yellow (beta cryptoxanthin): Orange and yellow foods can prevent heart disease and improve vision. They are also rich in vitamin C, which strengthens the immune system.
Green (sulforaphane isocyanate, indoles): Green foods help to suppress carcinogens that cause cancer and protect against eye diseases. They are also extremely beneficial for blood and bone health.
Blue / purple (anthocyanin): Purple foods contain an antioxidant that can slow down cellular aging. They can also block the formation of blood clots.
White / brown (allicin quercetin, kaempferol): Foods white or brown have antitumor properties. They are also a source of potassium and contain antioxidants to fight cancer.
What amounts of fruits and vegetables should we eat?
According to Harvard Health, you should eat a total of four and a half cups of fruits and vegetables each day. For leafy vegetables, one cup is equal to half a cup, because the leaves take up a lot of space.
To make sure you get all the nutrients you need, look at the color palette of your dishes and if one color dominates too much, replace it with another.
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