We were told to 'eat rainbows' from fruits and vegetables.  Here's what each color does in our bodies

We were told to ‘eat rainbows’ from fruits and vegetables. Here’s what each color does in our bodies

Nutritionists will tell you to eat a rainbow of fruits and vegetables. It’s not just because it looks good on the plate. each color refers to different foods our body needs it.

Nutrients found in plant foods are commonly referred to as plant foods. there is at least 5,000 known phytonutrientsand probably much more.

So what does each color do for our body and overall health?


Red fruits and vegetables contain antioxidants. Did you forget what they did? Me too.

Red fruits and vegetables are colored by a type of phytonutrient called «carotenoids» (including those called lycopene, flavones, and quercetin—but their names aren’t as important as they make it). These carotenoids are found in tomatoes, apples, cherries, watermelon, red grapes, strawberries and red peppers.

These are known as carotenoids antioxidants. You will have heard this name before, but you may not remember what it means. It has something to do with «free radicals» that you’ve probably heard before.

Free radicals occur naturally in our bodies as a byproduct of all our usual bodily processes, such as breathing and moving. they eat too From exposure to UV light, smoking, air pollutants and industrial chemicals.

Free radicals are unstable molecules that can damage the proteins, cell membranes and DNA in our body. This natural yet damaging process is known as oxidation or oxidative stress. This contributes to aging, inflammation and diseases including cancer and heart disease.

More importantly, antioxidants «scavenge» the free radicals that form in our body. By balancing free radicals, they no longer cause damage.

Increasing antioxidants in your diet reduces oxidative stress and lowers your risk. many diseases including arthritis, type 2 diabetes, heart disease, stroke and cancer.

Read more:
What are antioxidants? And are they really good for us?


Orange fruits and vegetables.

Your parents didn’t lie about carrots: orange fruits and vegetables are good for our eyes and vision.

Orange fruits and vegetables also contain carotenoids, but differ slightly from red vegetables (including alpha and beta-carotene, curcuminoids, and others). These are found in carrots, zucchini, apricots, tangerines, oranges and turmeric.

Alpha and beta-carotene are converted in our body into vitamin A, which is important for healthy eyes and good vision. Vitamin A is also an antioxidant that can target parts of your body that are made of lipids (or fats), such as cell membranes.

Vitamin A targets free radicals that form around our cell membranes and other areas of lipids. reduce the risk of cancer and heart disease.


yellow fruits and vegetables

Yellow fruits and vegetables protect your eyes from sun damage (but you should probably still wear sunglasses)

Yellow fruits and vegetables also contain carotenoids, but they also contain other phytonutrients, including lutein, zeaxanthin, meso-zeaxanthin, viola-xanthine, and others. These are found in apples, pears, bananas, lemons and pineapple.

Lutein, meso-zeaxanthin, and zeaxanthin have been shown to be particularly important for eye health and reduces the risk of age-related macular degenerationthis causes your central vision to become blurred.

These phytonutrients can also absorb UV light in your eyes, acting as a sunscreen for the eyes and protect them from sun damage.


Green fruits and vegetables.

Your family was right again. Greens are good for many things. Continue reading.

Green fruits and vegetables contain many phytonutrients, including chlorophyll (which you probably remember from high school biology), catechins, epigallocatechin gallate, phytosterols, nitrates, and also an important nutrient known as folate (or vitamin B9). These are found in avocados, Brussels sprouts, apples, pears, green tea and leafy vegetables.

These also act as antioxidants and thus have benefits as described above for red vegetables. But this group also provides significant benefits in keeping your blood vessels healthy by promoting something called «vasodilation.»

These phytonutrients help them to dilate or dilate, making our blood vessels more flexible and flexible. Este improves blood circulation and lowers blood pressure, reducing our risk of heart and other vascular complications and disease.

folate recommended before pregnancy because it helps reduce the risk of neural tube defects (such as spina bifida) in babies. Folate helps the fetal nervous system develop during the first few weeks of pregnancy, as it has been shown to promote healthy cell division and DNA synthesis.

blue and purple

blue and purple fruits and vegetables

Forgot where you put your keys? You haven’t eaten blueberries.

Blue and purple products contain other types of phytonutrients, including anthocyanins, resveratrol, tannins, and others. They are found in blackberries, blueberries, figs, prunes, and purple grapes.

Anthocyanins also have antioxidant properties and are therefore beneficial in reducing the risk of cancer, heart disease and stroke, as described under the heading of red fruits and vegetables.

More recent evidence has shown that they can also provide. memory improvements. This is thought to happen by improving signal transmission between brain cells and making it easier for the brain to change and adapt to new information (known as ). brain plasticity).

brown and white

White vegetables.

Garlic: can drive away bacteria as well as vampires.

Brown and white fruits and vegetables are colored by a group of phytonutrients known as «flavones»; this includes apigenin, luteolin, isoetin and others. These are found in foods such as garlic, potatoes, and bananas.

Another phytonutrient found in these colorful vegetables, especially garlic, is allicin. Allicin has been shown has anti-bacterial and anti-viral properties.

Much of this research is still in vitro and not many clinical studies have been done on humans, but lab-based research has found that it reduces microorganisms when grown in lab conditions.

Allicin was also found systematic reviews with normalize high blood pressure by promoting the dilation of blood vessels.

How can I get more vegetables in my diet?

Colorful fruits and vegetables, as well as herbs, spices, legumes and nuts provide us with an abundance of phytonutrients. Promoting rainbow fruits and vegetables is a simple strategy to maximize their health benefits across all age groups.

Again most of us Do not take the recommended amount of fruits and vegetables each day. Here are some tips to improve your intake:

one. Add a rainbow of colors to your shopping cart when you’re shopping for fruits and vegetables (frozen varieties are definitely good)

two. Try new fruits and vegetables you haven’t eaten before. There are tips on many different ways to cook vegetables on the Internet.

3. buy different colors of fruits and vegetables you normally eat, such as apples, grapes, onions and lettuce

Four. eat the skins as phytonutrients can be found in higher amounts in the skin

5. Remember that herbs and spices also contain phytonutrients, add them to your meals (plus they make vegetables more appealing!)

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