Eat with colors


Choose fruit and vegetables of every color to enrich your dishes and to stay healthy. This should be the first rule to follow when choosing what we bring to the table: do not forget to abound with portions of fruit and vegetables, based on the variety of their colors, as well as on seasonality.


Fruits and vegetables form a real rainbow of different shades and benefits, associated with their color, due to the presence of special pigments, each with its own characteristics that should not be underestimated, especially as regards their ability to protect the our body from serious pathologies such as tumors, heart attack and stroke.

Here is a possible division of fruits and vegetables based on color and beneficial properties.

Index

  • White

  • Yellow - Orange

  • Red

  • Green

  • Purple - Blue




White

White fruits and vegetables may contain substances that can have a positive effect on our health, such as allicin, which has been linked to lowering blood cholesterol and blood pressure, as well as a possibility of reduced risk of stomach cancer and heart disease. Some members of the "white group", such as bananas and potatoes, can be considered good sources of minerals such as potassium.

Among the fruits and vegetables associated with the white color we find:

Garlic

Bananas

Cauliflowers

Onions

Fennel

Parsnip

Potatoes

White peaches

Pears

Leeks

White turnips

Shallot


Yellow - Orange

Vegetables of yellow or orange color are usually rich in carotenoids. Beta-carotene, contained for example in carrots and squash, is converted into vitamin A by the body, in order to keep eyes and mucous membranes healthy. According to experts, foods rich in carotenoids can reduce the risk of cancer and heart disease, as well as improve the functions of the immune system. Yellow or orange citrus fruits are rich in vitamin C and folic acid, which is considered essential during pregnancy for the correct development of the unborn child. Recent research has revealed how carotenoid-rich vegetables can prevent degenerative diseases such as ALS.

Among the yellow and orange vegetables we find:

Apricots

Oranges

Pineapple

Carrots

Lemons

Mango

Mandarin oranges

Mandarins

Melons

Papaya

Sweet potatoes

Yellow peppers

Yellow peaches

Nectarine

Yellow grapefruit

Pumpkin



Red

Red fruit and vegetables owe their color to the presence of pigments such as lycopene and anthocyanins. Lycopene, present for example in tomatoes, watermelons and pink grapefruit, could be responsible for reducing the risk of numerous types of cancer, with particular reference to prostate cancer. The anthocyanins, found in strawberries and raspberries, for example, act as powerful antioxidants to protect cells from damage and protecting the health of the heart.

Among the red fruits and vegetables we find:

Sour cherries

Watermelon

Blood orange

Red cabbage

Cherries

Red onions

Strawberries

Raspberries

Red apples

pomegranate

Redberry

Red peppers

Tomato

Pink grapefruit

Rhubarb

Red radish

Red turnips

Radishes

Red currants

Red grapes



Green

The color of green fruits and vegetables is mainly due to the presence of a pigment called chlorophyll. Some of the vegetables in this group, such as spinach, peas, green peppers, cucumbers, and celery, contain lutein. Lutein, in synergy with zeaxanthin, found in particular in corn, red peppers and oranges, contributes to the maintenance of eye health. Spinach and broccoli are a valuable source of folic acid and iron.

The "green group" includes, for example:

Asparagus

Avocado

Broccoli

Artichokes

Brussels sprouts

Kale

Chinese cabbage

Cucumbers

Watercress

Kiwi

Endive

Lettuce

Lime

Green peppers

Peas

Rocket

Celery

Spinach

Grape

Cabbage

Zucchini




Purple - Blue

Violet or blue colored fruits and vegetables have a similar hue due to their content of natural pigments called anthocyanins . They, found mainly in blueberries and raisins, act as powerful antioxidants against the cells of our body and protect us from the risk of cancer, stroke and heart disease. Consumption of blueberries could also contribute to memory improvement and healthy aging .

The "Purple - Blue group" includes, for example:


Purple carrots

Figs

Eggplant

Blueberries

Bilberries

Blackberries

Purple potatoes

Dried plums

Black currants

Plums

Black grapes

Raisins