Surely since you were a child you have heard more than once your mother, father, grandparents or even teachers tell you that you should eat more vegetables and fruits. These superfoods should never be lacking in your daily life, because they prevent diseases, give you lots of energy and strengthen your body. You can know the benefits of fruits and vegetables according to their colors in the following article.
Nothing prettier than a colorful and eye-catching dish. Red, green, yellow, purple... Did you know that the color of vegetables or fruits have to do with the nutrients they provide? And to be able to have in our body all the phytonutrients we need to feel healthy and even in a good mood, we need to consume a cup of food of each color per day. It seems like a lot, but it really is not. Pay attention to the tones of each vegetable And form a rainbow at your table.
Vegetables, fruits and colors: what you should know
Surely you have already read or heard that vegetables are good for your health. However, you do not always consume the amount needed to keep you in excellent condition. The lack of"color"in your dish can be transformed into diseases, ranging from the cholesterol To diabetes, to osteoporosis or cancer.
Other pathologies or ailments related to chromatic monotony at meals are: colds, high blood pressure, obesity, heart failure or renal , etc.
If we count 100% of what we eat per day, to feel healthy and energetic we must eat:
- 31% green vegetables (Spinach, chard, lettuce, broccoli, celery, asparagus, kiwi, avocado).
- 22% of fruits and vegetables of red color (Tomato, strawberry, cherry, peach, apple, pepper).
- 21% yellow and orange vegetables (Lemon, carrot, orange, banana, melon, pear, grapefruit, pineapple, mandarin).
- 14% white vegetables (Potato, onion, garlic, cabbage, leek).
- 12% of fruits and vegetables blue or purple (Beet, cranberry, plum, cabbage, eggplant, fig, grape).
Each color, a property
While it is true that we should consume a cup of vegetables of each color per day, it is good to know what it is that contributes each of the chromatic groups in food:
It is the color of the most amount of vegetables, because it is the tone of nature par excellence. In addition to being a relaxing color for our eyes and which contrasts remarkably with what is displayed in the butcher shop (all red and beige), green is the freshest and healthiest there is.
These vegetables are rich in lutein, a potent antioxidant, As well as vitamins C and K, folic acid, magnesium, calcium, fiber and potassium. We already know why Popeye ate so many spinach.
We can consume these vegetables Green both raw and cooked. In the latter case, it is advisable to steam it to avoid eliminating its nutrients.
Consumption at any age is recommended , But especially in the first years of life, for pregnant women, those suffering from anemia or chronic fatigue. And as if that were not enough, they contain a good amount of chlorophyll (that's why the green color), which has the same composition as blood, only changes the tone.
It is the second group of vegetables and fruits that we must consume. Although this color is associated with love and passion (and this is why the Strawberries Or even apples resemble a heart, they say), is also very good for our health.
The tone so bright and striking is due to a special component called beta-carotene (which is also in orange vegetables) with excellent properties for our body.
Nutritional information on red foods tells us that they contain a good amount of vitamin C, lycopene (which reduces the risk of cardiovascular diseases or cancer), magnesium and phytochemicals that increase our defenses. Most of these vegetables are consumed in summer, Although some, like the strawberry, are cultivated in winter.
The vast majority of citrus fruits are of this color, which is related to youth, joy, vitality, good mood and vigor. Departing a little of food, meaning that those who regularly use the orange for their clothes or to paint the walls are more energetic and creative.
Returning to the meal, this tone indicates the presence of a large number of vitamin C , Which prevents us from getting sick from germs, viruses and bacteria, as it strengthens the immune system.
Also within the same group above, where the citrus trees grab all the attention. Yellow is a very positive tone that reminds us of light, sun and joy.
Foods of this color have a lot of vitamin C as well as folic acid, magnesium, fiber and potassium. They are perfect for improving cardiovascular health , Skin and fenders.
It is not always a color related to health, because the flours and refined sugars are of this hue that make us think of purity (although in reality they are very bad for health). However, when it comes to vegetables, it is important to add them to our daily diet.
White foods are rich in fiber, potassium, vitamin C and various phytochemicals like quercetin and allicin. Therefore, they prevent some types of Cancer , Digestive and cardiac diseases, and balance cholesterol and blood pressure levels.
Blue or purple
If it has caught your attention why it has been left at the bottom of the list, the reason is very simple: We need less of these foods to add to the body many quality nutrients. These two colors are associated with the night, the wisdom and the third eye chakra, Intuition and extrasensory perception.
Blue and purple fruits and vegetables are rich in phytochemicals with antioxidant action, which reduce aging, the risk of certain types of cancer, neutralize and eliminate free radicals and improve health in the urinary tract. They are advised in people with diabetes , Cholesterol and kidney problems.