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