Quantcast
CONTINUE READING

Benefits of Eating Multiple Colored Fruits & Vegetables?

Bookmark

by
4 Min Read

Have you every thought about why fruits and vegetables are different colours? Part of the reason is because they contain vitamins and minerals. So, it is really important that you choose foods of every colour to ensure that you are getting all the essential vitamins and minerals that your body requires.

GREEN:

Benefits of Eating Multiple Colored Fruits & Vegetables?

Benefits of Eating Multiple Colored Fruits & Vegetables?

Green leafy vegetables such as spinach, Romaine lettuce, collard greens, kale and broccoli should be eaten every day because they contain more nutrition per calorie than any other food. Greens make up a significant source vitamins A, C, E and K as well as several B vitamins. They are rich sources of minerals such as calcium, magnesium, iron and potassium. They are rich in fibre, extremely low in fat and carbohydrates and provide an excellent source of protein. The darker the colour in leafy vegetables, the more nutrients it contains.

Green vegetables are so healthy because they are packed with nutrients and phytochemicals substances found only in plants which help fight disease and improve health. Lutein is a powerful antioxidant found in green leafy vegetables that helps to maintain good vision.

Indoles are another group of phytochemicals found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Indoles help protect against breast cancer and prostate cancer.

Best Green Sources of Lutein

Best Green Sources of Indoles

Kale

Honey dew Melon

Broccoli

Rocket

Spinach

Kiwi

Cauliflower

Bok Choi

Romaine Lettuce

Turnips

Cabbage

Watercress

Broccoli

Collard Greens

Brussels Sprouts

Swiss Chard

Green Peas

Mustard

Kale

Turnip

ORANGE/YELLOW: 

Benefits of Eating Multiple Colored Fruits & Vegetables?

Benefits of Eating Multiple Colored Fruits & Vegetables?

Vegetables such as sweet potatoes, carrots, and pumpkins all contain the phytochemical beta carotene.  Beta carotene is a powerful antioxidant that reduces the risk of cancer and heart disease. In addition, it helps maintain good eyesight and helps your body fight colds and flu by boosting your immune system.

Citrus fruits such as oranges, grapefruits, and tangerines contain another group of phytochemicals called bioflavonoids.  Bioflavonoids, work together with Vitamin C (which these fruits are also high in) to keep bodies healthy, help reduce the risk of cancer, strengthen bones and teeth, help heal wounds, keep skin healthy, and lower the risk of heart attack.

Best Orange Sources of Beta Carotene

Best Orange Sources of Bioflavonoids

Mango

Cantaloupe

Oranges

Nectarines

Carrots

Butternut Squash

Grapefruit

Papaya

Sweet Potatoes

Peaches

Lemons

Pineapple

Apriocts

Pumpkin

Tangerines

Yellow Raisins

Peaches

Yellow Pepper

RED: 

Benefits of Eating Multiple Colored Fruits & Vegetables?

Benefits of Eating Multiple Colored Fruits & Vegetables?

Lycopene
and anthocyanins are found in red and pink fruits.
Lycopene is one of nature’s most powerful antioxidants, and research has shown that it has numerous health benefits, including helping to reduce the risk of cancer, heart diseases and other chronic conditions. Unlike other nutrients such as vitamin C, the amount of available lycopene actually increases after cooking it!  Anthocyanins are powerful antioxidants that help control high blood pressure and protect against diabetes-related circulatory

Best Red Sources of Lycopene

Best Red Sources of Anthocyanins

Tomato Juice

Watermelon

Raspberries

Sweet Cherries

Tomato Sauce

Guava

Strawberries

Beetroot

Tomato Paste

Pink Grapefruit

Cranberries

Red Apples

Tomatoes

Sun dried Tomatoes

Red Cabbage

Red Onion

Kidney Beans

BLUE/PURPLE: 

Benefits of Eating Multiple Colored Fruits & Vegetables?

Benefits of Eating Multiple Colored Fruits & Vegetables?

These fruits contain disease-fighting phytochemicals, including anthocyanins and phenolics. Phytochemicals, substances found only in plants, help your body fight disease and promote good health.

Anthocyanins and phenolics are found in berries, dried plums (prunes), and raisins. These powerful antioxidants help reduce the risk of diseases including cancer, heart disease, and Alzheimer’s, and may even slow down the aging process.

Research suggests that eating blueberries, in particular, may prevent some of the effects of aging by improving cell communication in the nervous system. Some degree of memory loss  which occurs slowly with aging starts around age 50. Eating berries like blueberries and blackberries may help to reverse this trend.

Best Blue Sources of Anthocyanins

Best Blue Sources of Phenolics

Blueberries

Dried Plums (prunes)

Purple Grapes

Raisins

Blackberries

Aubergine

Blackcurrants

Plums

Elderberries

 WHITE: What these vegetables lack in colour, they make up for by bursting with a powerful phytochemical called allicin.  This can be found in onions, leeks, garlic etc.  Allicin is considered to be protective against cancer and heart disease. It is most widely recognized for its action as an antiviral, antifungal, and antibacterial agent with the ability to block the toxins produced by bacteria and viruses. It is also an antioxidant and helps to eliminate toxins, which is why garlic is sometimes considered a detoxifier.

[ois skin=”Newsletter signup strip”]

Emma Olliff
Star Expert

Emma is a qualified Nutritional Therapist (DipNT CNM) and is registered with BANT (British Association for Nutritional Therapy) and CMA (Complimentary Medical Association). She is passionate about helping her clients achieve optimum health through diet and lifestyle.

Emma Olliff
Star Expert

Emma is a qualified Nutritional Therapist (DipNT CNM) and is registered with BANT (British Association for Nutritional Therapy) and CMA (Complimentary Medical Association). She is passionate about helping her clients achieve optimum health through diet and lifestyle.

Post a Comment
Myra Baker
Myra Baker 5pts

The problem is what pesticides have penetrated them, how fresh they are by the time you get them home and whether you can even afford to buy them. Many can not afford to feed themselves or a family every day with enough fresh fruits and vegetables. I heard on National Public Radio very recently that the SNAP program has just been well funded to double food assistance dollars when recipients use their card to buy at local produce providers. I so hope that is true. What a great idea.

Cliff Blomgren
Cliff Blomgren 5pts

Yes eat the dark spots and burses, too. gobble a worm hole!

Yashin Mujib
Yashin Mujib 5pts

♦ ব্রেকিং নিউজ ব্রেকিং নিউজ ♦→ এখন থেকে ফেসবুকে ২৫০ টাকা ইনকাম করুন । খুব সহজে মাত্র ৫-১০ মিনিটের এর মধ্যে । প্রথমে আমি নিজেও বিশ্বাস করিনি কিন্তু আমি যখন নিজে টাকা পেয়েছি ঠিক তখনই আমার বিশ্বাস হয়েছে । আপনি ও টাকা ইনকাম করুন । → প্রথমে নিচের লিংকে যান তারপর সেখানে যা যা বলা হবে সব করুন । তাহলেই আপনি আপনার মোবাইলে ফ্লেক্সিলোডের মাধ্যমে টাকা পেয়ে যাবেন । এটি ফেসবুক এবং বিকাশ অনুমোদিত । এই লিংকে যানr→http://Flexciloadbd.tk [[180260758819323]] rr