Identify nutrients through the color of vegetables and fruits

(Baonghean.vn) - Green vegetables and fruits are foods that contain high levels of fiber and vitamins that are very good for health. You can recognize the benefits of each type of vegetable and fruit by their color.of them.

Red

The pigment called anthocyanidin that gives fruits and vegetables their red color is a powerful antioxidant for the body. Scientific studies have shown that this pigment plays a major role in a healthy heart, enhancing memory function, reducing the risk of macular degeneration, especially against stroke and some types of cancer.

Red fruits and vegetables also contain nutrients such as lycopene, beta-carotene, etc., which help support cell health, prostate health, blood vessels, and protect DNA. In addition, red fruits and vegetables also help prevent and minimize the risk of aging.

Yellow – orange

Yellow and orange fruits and vegetables (lemons, oranges, carrots, apricots) The most important nutrient found in yellow and orange fruits and vegetables is vitamin A – a vitamin that promotes eye health, prevents macular degeneration and is an essential mineral for healthy skin.

Other nutrients found in orange and yellow fruits and vegetables are vitamin C, potassium, folic acid, and bromelain. They are abundant in the fruit peels and have the effect of enhancing the elasticity of the skin very well. This type of color is also beneficial for the spleen and stomach, strengthening the immune system for the body's health, preventing cancer and dangerous cardiovascular diseases.

Green

The green chlorophyll in vegetables contains a lot of luetin and zeaxanthin. These are two types of carotenoids that help protect eyesight and are effective antioxidants. They also protect the stomach, liver, and intestines, helping to eliminate toxins and protect your body from constipation.

Green foods are usually vegetables, such as celery, cauliflower and cruciferous vegetables. Fruits such as guava, apples, peas... These foods also contain isothiocyanates, anti-cancer substances. Regularly supplementing these vegetables helps the body protect against the risk of colorectal cancer and breast cancer.

Therefore, daily meals should include vegetables and fruits, providing minerals to help strengthen the body's resistance, helping to prevent osteoporosis, high blood pressure, dementia, etc.

Black

Fruits are often listed at the top of the list for beautifying the skin and keeping fit. Among them, black fruits are considered better than light-colored foods because they contain higher levels of antioxidants…

Black fruits like black grapes, blackberries... help you eliminate signs of aging thanks to antioxidants. Vitamin C contained in the fruit helps nourish collagen under the skin, making your skin always rosy and shiny.

White

White fruits and vegetables contain many health stimulants such as allicin (found in garlic). Radishes contain a lot of vitamin C, potatoes and bananas are rich in potassium, mushrooms are a rich source of vitamin B2. Vegetables such as apples, pears, mushrooms, white beans have the ability to support enzyme function, maintain bone metabolism, protect arteries.

This is considered an antibiotic that prevents bacteria from entering the body. Garlic contains many anti-cancer substances and prevents colds in the cold season.

Purple

The purple color of vegetables is created by the pigment anthocyanin - this is a very strong antioxidant that has a very good effect on the body in protecting and improving health.

Anthocyanin is a naturally occurring organic color compound, belonging to the flavonoid group, with a purple, reddish-purple color. Anthocyanin exists in most higher plants and is found in some vegetables, flowers, and fruits with colors from red to purple such as: grapes, strawberries, purple cabbage, purple kohlrabi, purple cauliflower, purple carrots, beets, red radishes, purple tomatoes, black tomatoes, perilla leaves, black beans, eggplant, black glutinous rice...

Purple fruits and vegetables (blueberries, purple cabbage, eggplant, etc.) and peaches are rich in substances that help reduce the risk of cancer and help improve digestion. A study shows that they have a special effect on the brain and on the elderly.

The benefits that anthocyanin brings to human health include: Preventing cancer, strengthening the immune system, preventing osteoporosis, improving nerves and reducing the risk of Alzheimer's and Parkinson's disease.

Rainbow color

Rainbow vegetables are rare, often hybrids. Because they come in a variety of colors, each color provides a different set of vitamins and minerals, rainbow chard is considered a superfood.

A special feature of these vegetables is rainbow chard – a precious vegetable of Da Lat region. In particular, rainbow chard contains two active ingredients, syringic acid and kaempferol, which help stabilize blood sugar, reduce the risk of cardiovascular disease, diabetes and even cancer.

The key to vitamin supplementation is not what fruits and vegetables you should eat, but eating a variety of colors of fruits and vegetables every day. No single food contains all the necessary vitamins. Different fruits and vegetables have different colors and flavors, and they contain different vitamins and minerals.

Therefore, regularly changing the colors of green, red, purple, and yellow from vegetables and fruits into your daily diet will be better for your health.

According to many studies, vegetables and tubers that can be eaten raw should be eaten raw. Because raw vegetables and tubers retain more nutrients than processed vegetables. Raw vegetables are very useful in preventing cancer and also avoid absorbing oil and spices during cooking.

However, it is necessary to wash vegetables many times under clean running water and soak them in diluted salt water to reduce worm eggs and disease-causing bacteria remaining in the vegetables.

Ngoc Anh

(Synthetic)