Fruits and vegetables are rich in a variety of colors, and each color is the result of a specific set of antioxidants, phytonutrients, and nutrients. That is why it is so important that the diet contains vegetables and fruits of all the colors offered to us by Nature. Each color depends on the corresponding pigment. It is believed that the darker and richer the color, the more useful the vegetable. BluePurple – These colors are determined by the content of anthocyanins. Anthocyanins are antioxidants that are extremely beneficial for heart health. The darker the blue color, the higher the concentration of phytochemicals in it. For example, blueberries are known for their high content of antioxidants. Other fruits in this group include pomegranates, blackberries, plums, prunes, and so on. Green – Leafy green vegetables are rich in chlorophyll as well as isothiocyanates. They contribute to the reduction of carcinogenic agents in the liver. Green vegetables like broccoli and kale contain cancer-fighting compounds. In addition to antioxidants, green cruciferous vegetables are rich in vitamin K, folic acid, and potassium. Thus, do not neglect Chinese and Brussels sprouts, broccoli and other dark green vegetables. Green yellow – Vegetables and fruits in this group are rich in lutein, which is very important for eye health. Lutein is especially necessary for older people to prevent age-related macular degeneration. Some of the green-yellow fruits and vegetables are rich in vitamin C, such as avocados, kiwis, and pistachios. Red The main pigment that gives fruits and vegetables their red color is lycopene. A powerful antioxidant, its potential ability to prevent cancer and heart attacks is currently being investigated. Red fruits and vegetables are rich in flavonoids, resveratrol, vitamin C and folic acid. Resveratrol is found in abundance in the skin of red grapes. In the same group are cranberries, tomatoes, watermelons, guava, pink grapefruit and so on. Yellow orange – Carotenoids and beta-carotene are responsible for the orange-red pigment of some fruits and vegetables. They are extremely rich in vitamin A and retinol, which are essential for acne problems. Vitamin A promotes strong immunity and healthy vision. Research shows that certain beta-carotenes are helpful in preventing cancer of the stomach and esophagus. Examples: mangoes, apricots, carrots, pumpkins, zucchini.
2022-11-11