Fruits and vegetables are not just a decoration on the plate because the properties of each fruit and vegetable have a positive effect on our health, and each color is responsible for maintaining the primary function in the body.
Fruits and vegetables owe color pigments: chlorophyll is a green pigment, tomatoes and watermelons are red for lycopene, maize is yellow due to xanthophyll. Carrots and apricots are orange because of carotin and berries and blueberries are blue because of anthocyanin. Enjoying the spectrum of foods of various colors, we also appreciate the spectrum of different phytochemicals with exceptional effects on health.
Purple and blue – helps the brain
Plums, grapes, raisins, blueberries, blackcurrants, blackberry, eggplant, reddish green, purple bowl – all these beauties are characterized by velvety purple color, due to the number of healthy effects these fruits have on our health.
Antitumors are powerful antioxidants that bind and neutralize highly reactive, free radicals, prevent harmful UV radiation and also have antibacterial properties. These are the reasons why these fruits enhance motor coordination, concentration and maintain vision.
Blueberries – one large handful (1/2 a cup) of juicy blueberries contains just 44 calories but has 2 grams of dietary fibre and 10% of your daily recommended vitamin C content.
Blueberries ranked number one in antioxidant health benefits in a comparison with more than 40 fresh fruits and vegetables. Blueberries also contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
Eggplant – this food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, Vitamin K, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.
Blackcurrants – 100 g of fresh currants provide more than 300% of daily-recommended intake values of vitamin-C. Black currants carry a small but significant amount of vitamin-A, and flavonoid antioxidants such as β -carotene, zeaxanthin, and cryptoxanthin levels. These compounds are known to have antioxidant properties. Vitamin-A also required for maintaining the integrity of mucosa and skin, and essential for healthy vision. Furthermore, consumption of natural fruits rich in flavonoid antioxidants helps to protect from lung and oral cavity cancers.
Fresh blackcurrants are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that human body requires them from external sources to replenish and required for metabolism. They also carry right amounts of mineral iron. 100 g currant berries provide about 20% of daily recommended levels. Iron is an essential co-factor for cytochrome oxidase guided cellular metabolism and red blood cell (RBC) production in the bone marrow.
Yellow – gives energy
Bananas, Lemons, Peaches … Commonly the fruits and vegetables of yellow color provide energy thanks to the carbohydrates they contain, and some keep us from aging as they have an antioxidant effect. For this, it is a balmy antioxidant that the body converts into vitamin A. Therefore, yellow fruit is recommended for quick recovery of energy when tired and it keeps skin elastic and fresh.
The yellow color loves the devourers. Yellow-colored jelly is a good thing to eat when changing the season and in stressful situations to bring the body back to strength.
Lemon – like all citrus fruits, lemon is rich in vitamin C. Its energy value is only ten calories per 100 grams.
Peaches – Have 27 calories per 100 grams. They contain a lot of vitamins A and C, especially in the peel. Therefore, it is better to eat them with skin, but only after you have washed them well.
Pineapple – has 40 calories per 100 grams. It contains water, sugars, calcium, phosphorus, iron, potassium, vitamins A and C. It is precisely pineapple that we naturally import the bromelain, which stimulates the production of gastric juices, helping digestion.
Potato – easily digestible and free of fat. It contains minerals and potassium, so it is suitable for scaling the blood pressure.
Bananas – they bring 65 calories per 100 grams. They contain potassium and phosphorus that the body uses when it is necessary to restore mineral salts lost through sweating during physical activity. It contains tryptophan, the kind of protein that the body converts to serotonin which is known to induce us and improve mood.
Red – protects the heart
Watermelons, strawberries, and radishes are red due to anthocyanin. These substances have two crucial functions: producing melanin that protects the skin from sunlight and counteract free radicals, stopping the accelerated aging of cells. Red foods contain a lot of vitamins A and C that help body cells together to regenerate and contribute to the strengthening of the body’s defense powers.
Red stimulates dynamics. Red foods are better to take moderate because their color strengthens hunger.
Tomato – Helps in digestion. It contains lycopene, a powerful antioxidant that works against free radicals.
Figs – have a laxative property due to the fiber content.
Trees – rich in anthocyanins and flavonoids acting against free radicals. Due to the significant water content, fluid excretion is induced.
Pepper – red pepper contains more vitamin C than green or yellow.
Blueberries – are good for the eyes and relieve circulatory problems.
Orange – protects the skin
If you want to prepare well for the summer, eat orange fruits and vegetables such as apricots, carrots, and pumpkins. These are also foods of excellent energy value, ideal for people who are engaged in sports.
The orange color is the color of vitality. It also helps with digestive problems.
Orange – contains vitamins C, A, B, pectin, and minerals. It strengthens the immune system and the natural defense of the organism.
Carrot – creates carotene that helps skin. Carotene helps tissue regeneration and is suitable for eyesight. Carrots are excellent for restoring the body because they contain folic acid and minerals (potassium, magnesium, iron, and calcium).
Pumpkin – have little energy value and affect the slowdown of the aging process of cells.
Green – cleans and restores the body
This is the most common vegetable color. It contains most iron, large amounts of vitamins A, C, B2, and minerals, especially calcium phosphate and potassium. Green vegetables contain lots of fiber and help digestion. It is also useful for the heart and the prevention of tumors, while the vital substance is magnesium. Green is the color of nature that brings tranquility. If you eat too fast, green on the plate can help slow the rhythm.
Kale – is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.
For example, one cup (67 grams) of raw kale packs 684% of the Daily Value for vitamin K, 206% of the Daily Value for vitamin A and 134% of the Daily Value for vitamin C.
It also contains antioxidants such as lutein, carotenoids and beta-carotene, which prevent diseases caused by oxidative stress.
Broccoli – this vegetable is rich in nutrients, with a single cup (91 grams) of raw broccoli packing 135% and 116% of the Daily Values for vitamins C and K respectively. It’s also a great source of fiber, calcium, folate and phosphorus.
Spinach – its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the Daily Value for vitamin K, 56% of the Daily Value for vitamin A and 13% of the Daily Value for manganese.
Artichoke – lowers fat and cholesterol levels in your bloodstream, to keep your arteries safe.
White – gives immunity
Most white vegetables are rich in nutrients and help the body fight disease and infections.
Experts recommend a lot of colorful vegetables every day, or at least one portion of white veggies per day. Only in this way will the body provide all the necessary vitamins, minerals and nutrients that contain white vegetables.
The onion is a powerful antioxidant. It protects cells and tissues from damage and external damaging effects. Research has shown that bitter and angry arc contains more antioxidants, rather than the palate of mild taste.
Garlic is abundant with thiosulfates, substances that contribute to heart muscle health. Garlic acts as an antibiotic and is effective against fungi.
Cauliflower and white cabbage are nutritionally the same as broccoli, kale, and sprouts. Cauliflower is an excellent substitute for potatoes on your plate. It has the same taste, or approximately the same, but contains much fewer calories and more nutrients.
Mushrooms have little calories, but lots of nutrients, vitamins B and C, and potassium. White mushrooms even contain small amounts of vitamin D.