04 Nov Select Colorful Vegetables
Rainbow is something gorgeous and magic for both adults and children. But it will be new for many knowing that this magic of colors can get on our plate with several benefits. The choice of the right colors of fruit and vegetables is an important element to follow a healthy diet.
There are 5 categories of colors of Fruit and vegetable.
All you can do is find them out according to their own health-conditions that changes from person-to-person.
Food color can say a lot on its nutritional value and eating a variety of colors is a safe method to consume vitamins and minerals essential for the right functioning of our organism.
It’s not difficult to obtain all the right nutrients needed when you follow a healthy and balanced diet.
Let’s find out more about diet based on 5 colors of fruit and vegetables.
Here’s the fruit and vegetables colors of the health:
Red fruit and vegetables as raspberry, tomatoes, watermelon, cherries, strawberries and beetroot and are extremely rich of antioxidants.
Although there isn’t a determined daily value, nutritionists recommend the assumption from 2 to 30 mg per day.
Orange and yellow
Most of orange and yellow fruit and vegetables like melons, yellow peppers, pumpkin, carrots, apricots, peaches etc. are rich of beta-carotene that the body converts in vitamin A, a nutrient that not only improves the nocturne sight, but also maintains healthy teeth and bones.
Orange and yellow fruit and vegetables also contain folates, a kind of antioxidants useful to prevent some neural tube defects in unborn babies.
A portion of two cups of melon supplies 541 micrograms of vitamin A, more than 100% of the daily recommended consumption that is equal to 500 micrograms every day.
Green fruit and vegetables are excellent for eyes, bones and teeth and their K vitamin content contributes to the correct blood coagulation. A portion of 2 cups of raw spinaches supplies 290 of 90-120 micrograms of vitamin K needed every day.
The antioxidant vitamins of these aliments, especially vitamins C and E, can reduce the risk of chronical diseases. Green fruit and vegetables can protect our sight by fighting sight diseases such as macular degeneration.
Blue and purple
Blue and purple fruit and vegetables like eggplants, plums, blueberry, beetroot etc. contain anthocyanins, natural plant pigments with strong antioxidants properties that can reduce the risk of cardiovascular diseases. This kind of fruit and vegetables also contain flavonoids, that is the ellagic acid, compounds that can destroy the tumor cell, as declared after recent researches conducted in that field by the American Institute for Cancer Research.
Anthocyanins and the ellagic acid in blueberries help in fighting tumor cells in lungs, stomach, breast, pancreas. Anthocyanins and the ellagic acid also boast anti-inflammatory properties that can prevent esophagus and colon cancer.
White fruit and vegetables among which apples, pears, bananas, cauliflowers are rich of fibers and help in protecting our organism from high cholesterol.
How to create a rainbow of fruits and vegetables at table
An excellent way to bring colors to the table every day is to put in the same dish different color fruit and vegetables, as if you were composing a beautiful rainbow.
A creative idea useful to make eat fruit and vegetables to your tiny ones can be buying rainbow colored plates with many colors printed, so that you can put the fruit or the vegetables corresponding to the color.