We are often encouraged to eat a “rainbow,” that is, eat a wide variety of colorful fruits and vegetables. But do you know why?
The colors of fruits and vegetables come from plant pigments. Many of these plant pigments are also antioxidants. By eating more fruits and vegetables of different colors, you are providing your body with a greater mix of nutrients for better health.
1. “Choose Colours” When Eating Fruits and Vegetables
Fruits and vegetables of different colours contain different nutritional components, so choosing a variety of colours helps to obtain a diverse range of nutrients.
Red-coloured:
Examples include strawberries, cranberries, tomatoes, red bell pepper, red beet, and cherry etc.
Plant nutrients: Rich in lycopene, a natural carotenoid. It may help lower LDL (“bad”) cholesterol. Research has found that lycopene has twice the ability to eliminate free radicals compared to beta-carotene.
Orange and yellow-coloured:
Examples include carrots, tangerine, oranges, yellow bell peppers, etc.
Plant nutrients: Yellow and orange fruits are rich in beta-carotene, which often contain vitamin C has the ability to eliminate free radicals and carotenoids that contribute to immune health.
Blue-purple and black-coloured:
Examples include blueberries, seaweed, black fungus, eggplant, purple cauliflower, and purple carrot etc.
Plant nutrients: This category of fruits and vegetables contains abundant flavonoids and carotenoids, which can enhance immunity. Blue-purple fruits and vegetables contain unique anthocyanins, which help prevent visual decline and eye fatigue and help reduce risk of hypertension and heart disease.. The deeper the colour, the higher the content.
Green-coloured:
Examples include broccoli, spinach, kale, and Brussels sproutetc.
Plant nutrients: Rich in chlorophyll and lutein. Lutein can protect the eyes, and cruciferous vegetables are rich in indole, which has been shown to inhibit gene damage and shrink tumors. Chlorophyll may block the cancer-causing effects of some chemicals.
2. Fruits and vegetables cannot be substituted for each other
It is important for health to consume an adequate amount of vegetables and fruits every day. Vegetables and fruits cannot be substituted for each other because they provide different nutrients. Vegetables should account for half of the diet, so it is necessary to choose a variety of fruits and vegetables.
3. Include vegetables in evert meal, and eat fruits every day
Studies have shown that consuming enough vegetables every day helps reduce the incidence and mortality of cancer. For elderly friends and patients with chronic diseases, their body cells’ functions decline significantly, mineral loss occurs, and organs undergo degenerative changes. It can be said that the function of each system is reduced. Therefore, it is particularly important to consume enough fresh vegetables.
According to the World Health Organization (WHO), more than two billion people worldwide suffer from micronutrient insufficiency. Why are fruits and vegetables so vital to our health?
Fruits and vegetables are an excellent source of 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝘃𝗶𝘁𝗮𝗺𝗶𝗻𝘀 𝗮𝗻𝗱 𝗺𝗶𝗻𝗲𝗿𝗮𝗹𝘀. Vitamins are essential for energy production, immunological function, blood clotting and a variety of other functions. On the other hand, minerals are essential for growth, bone health, fluid balance and other functions. Vitamins and minerals are essential for a variety of biological activities and must be obtained through diet because our bodies cannot produce most of them.
They also contain a lot of fibre, a variety of health-promoting antioxidants and natural bioactive components, such as flavonoids, which are responsible for the vibrant colours of many fruits and vegetables while also promoting excellent health. In fact, the fruits and vegetables with the brightest colours are the ones with the most vitamins, minerals, fibre, and antioxidants. Increasing your fruit and vegetable consumption is a great strategy to enhance your overall health and lower your chances of heart disease, cancer, inflammation and diabetes.
Remember to choose natural whole fruits and vegetables instead of dietary supplements to prevent overdose and any other side effects.
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