The rainbow of fruit and vegetables: properties based on color

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Elia Tabuenca García
@eliatabuencagarcia
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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.



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Scegliere fruit and vegetables of all colors to enrich your dishes and for 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 variety of their colors, as well as on seasonality.

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

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

Index

White

White fruit and vegetables may contain substances that can have a positive effect on our health, such asallicin, which has been linked toThe lowering of cholesterol in blood and blood pressure, as well as at a chance of reduced risk of cancer stomach 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

banana

Cauliflower

Onions

Fennel

Parsnip

Potatoes

White peaches

Pere

Leeks

White turnips

Shallot


Yellow - Orange

The 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 improving the functions of the immune system. Citrus fruits of yellow or orange color are rich in vitamin C and folic acid, 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

Ananas

carrots

lemons

Mango

Mandaranci

Tangerines

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 the reduced risk of numerous types of cancer, with particular reference to prostate cancer. The anthocyanins, present for example in strawberries and raspberries, they act as powerful antioxidants in protecting cells from possible damage and protecting heart health.

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

Pomodoro

Pink grapefruit

Rhubarb

Red radish

Red turnips

Ravanelli

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, present 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

Carciofi

Brussels Sprouts

Kale

Chinese cabbage

Cucumbers

Watercress

Kiwi

Endive

Lettuce

Lime

Green peppers

peas

arugula (rocket salad)

Celery

Spinaci

Grapes

Cabbage

Zucchini

Purple - Blue

Fruits and vegetables of purple or blue color it has a similar shade due to its content of named natural pigments Anthocyanins. They, found mainly in blueberries and raisins, act as potent 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 a healthy aging.

Purple carrots

figs

Melanzane

Blueberries

Bilberries

More

Purple potatoes

Dried plums

Black currants

Plums

Black grape

Raisins

Marta Albè

READ also:

- The Sla it is prevented with fruit and vegetables rich in carotenoids

- Tomatoes: 10 extraordinary beneficial properties

- fruits of forest against aging and to defend the heart

- The violet potato prevents tumors

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