Ruby writes from the Philippines. Aside from writing, she enjoys organic gardening and researching anything useful and helpful.
Why colorful foods?
The majority of the vitamins and antioxidants we require are found in colorful meals, which are often fruits and vegetables and have little calories. The nutrients in fruits and vegetables work together to prevent cancer, heart disease, eyesight loss, high blood pressure, and other disorders in addition to helping you stay healthy.
What do these colors represent, why be concerned about them?
Why be concerned about many natural colors in your foods? Colorful foods help you live longer says a Harvard Medical School study.
The food pyramid recommends consuming up to nine servings of fruits and vegetables each day.
At lunch and supper, clinical dietitian Jennifer Ventrelle, MS, RD, LDN, advises putting vegetables on at least 75 percent of your plates.
And to sate your sweet desire between meals or after meals, utilize whole, fresh fruits rather than rich, sugary desserts.
How frequently you consume fruits and vegetables is crucial, but so is the kinds of foods you eat. That's because various hues offer various health advantages:
Tomatoes, strawberries, and red beans are just a few of the red fruits and vegetables that are high in antioxidants, vitamin C, and vitamin A.
Carrots, peaches, squash, pineapple, and other yellow-orange fruits and vegetables are also rich sources of potassium, vitamin A, and vitamin C. Additionally, they help strengthen the immune system and improve eyesight.
The cardiac benefits of mushrooms, bananas, onions, and other white fruits and vegetables include lowering cholesterol.
Green indicates an abundance of potassium, which protects the heart, and vitamin K, which promotes blood coagulation. Green fruits and vegetables also support healthy eyes, teeth, and bones. Vegetables that are dark green and contain leaves offer the highest levels of fiber and antioxidants.
Fruits and vegetables in the blue/purple color family, including favorites like cranberries, purple grapes, raisins, and eggplant, improve urinary tract health, cognitive function, and healthy aging.
Rainbow-colored foods promote brain function and minimize heart disease risk.
Most of us confront the same daily decision: what to eat.We consider a food's healthiness together with price, accessibility, and preference. How do we tell if our overall meals contain enough nutrients?
Researchers agree humans need a diversified diet, and eating the rainbow is one way to accomplish this. Is color the greatest way to absorb nutrients?
The Mediterranean diet, which is high in fruit, vegetables, and healthy fats like extra virgin olive oil, may be evidence.
Francesco Sofi, associate professor of clinical nutrition at the University of Florence, thinks the diet's colorfulness is no coincidence.
"A classic Mediterranean diet provides numerous nutrients and phytonutrients," he explains. Phytonutrients are plant-produced chemical substances that aid in digestion and toxin removal.
The diet doesn't always include every color since participants eat seasonally, regionally, and cultivate their own fruit and vegetables.
He notes that the colors are similar to vegetarian diets. The Mediterranean diet has numerous health benefits. Sofi says Mediterraneans simmer, not fried, their veggies to preserve nutrition.
Colorful foods have few calories but are packed with the vitamins and antioxidants we need.
Fill your plate with color to increase your daily intake of crucial, but sometimes forgotten, nutrients.
According to the Mayo Clinic, the majority of the vitamins and antioxidants we require are found in colorful meals, which are often fruits and vegetables and have few calories. The nutrients in fruits and vegetables work together to prevent cancer, heart disease, eyesight loss, high blood pressure, and other disorders in addition to helping you stay healthy. A fantastic way to boost your health is by eating more fruits and veggies.
Red produce and fruits
Red produce and fruits shield our hearts. Antioxidants included in red fruits and vegetables lower the incidence of atherosclerosis, hypertension, and high cholesterol. They also protect against heart problems, enhance cognitive function, and lessen the chance of getting several cancers, including prostate cancer.
Fruits and vegetables that are blue or purple aid to prevent cancer, heart disease, and stroke.
Fruits and vegetables that are blue or purple aid to prevent cancer, heart disease, and stroke. The memory and good aging are greatly aided by blue and purple fruits and vegetables. Additionally, this diet promotes good digestion and safeguards the urinary tract.
According to a National Health Survey "people who eat purple and blue food have a reduced risk of heart disease, diabetes and metabolic syndrome, which is a precursor for Type 2 Diabetes."
Fruits that are blue or purple include figs, blackberries, blueberries, purple grapes, plums, and raisins.
fruits and veggies that are orange and yellow
The nutrients in orange and yellow fruits and vegetables are believed to safeguard your nervous system, boost eye health, and fend against heart ailments. They are crucial for preserving the health of your skin, enhancing your immune system, and fostering the development of strong bones.
Carrots, pumpkin, sweet corn, sweet potatoes, yellow peppers, and yellow tomatoes are among the orange and yellow vegetables.
Yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, and pineapple are among the orange and yellow fruits.
Red foods improve skin, lower diabetes and heart disease risk, and fight cancer.
Healthy red foods improve skin quality, lower diabetes and heart disease risk, fight cancer, and does a lot more for your health. Lycopene and ellagic acid are two phytochemicals found in red fruits and vegetables. These potent nutrients have been investigated for their potential to prevent cancer and for other health advantages.
For instance, it has been demonstrated that regular eating of tomatoes and tomato-related items (such as cooked tomatoes and tomato sauce) lowers the risk for prostate cancer. Even more lycopene is present in watermelon than in tomatoes, and it may also be more bioavailable.
Citrulline, a phytonutrient abundant in watermelon, has been shown to be an effective therapy for mild to severe erectile dysfunction.
Additionally, it has been demonstrated that red vegetables like beets influence the nitric oxide pathway, causing blood vessels to expand. This enhances circulation and lowers the chance of developing heart disease.
Strawberries have also been shown to stop or even stop the spread of esophageal cancer. In general, berries are abundant in bioactive substances that guard against long-term illnesses including Alzheimer's and heart disease. The best source of phytonutrients is whole foods. In fact, several research suggest that taking supplements of phytonutrients like lycopene and beta-carotene may potentially raise the chance of developing cancer. The risk of cancer may be reduced by ingesting these phytonutrients in complete foods like tomato sauce.
There is a ton of research to suggest that consuming a lot of colored fruits and veggies has heart health benefits and may even increase longevity.
Eating red foods is good for your skin too. Red fruits and vegetables include antioxidants and polyphenols that may help prevent skin cancer and protect the skin from UV damage, excessive inflammation, and wounds.
© 2022 Ruby Campos