The color of vegetables and fruits not only makes meals more vibrant and stimulates appetite, but also brings many health benefits. Each color of fruit and vegetable contains a special group of nutrients. Do not miss the following article to know more about the colors of vegetables and 5 colors of vegetables to help you eat better!
What is the color of fruits and vegetables?
Each characteristic color of fruits and vegetables is due to phytonutrients (plant nutrients). These are natural chemicals that help protect plants from bacteria, insects, the sun, and other harmful agents. The color of each type of fruit and vegetable such as red, white, green, purple, yellow, orange, etc., all contain different nutrients.
5 colors of vegetables to help you eat delicious
Red fruits and vegetables are rich in lycopene and ellagic acid. These nutrients have been studied for their anti-cancer effects and many other health benefits.
Tomatoes may help slow prostate cancer growth. Watermelon contains lycopene and also citrulline which can be effective in treating mild erectile dysfunction. Strawberries can prevent and even reverse the development of esophageal cancer.
You can add some red vegetables to your daily diet such as red bell peppers, tomatoes, strawberries, watermelons, red apples, cherries, pomegranates, beets…
2. Yellow or orange
Yellow or orange vegetables are rich in vitamin C and carotenoids. One type of carotenoid is beta-carotene, which converts to vitamin A, which improves vision and cell production.
Citrus fruits contain a special phytonutrient called hesperidin that helps to increase blood circulation. If you often have cold hands and feet, eat an orange a day to improve the condition. In addition, many yellow and orange vegetables also help you reduce your risk of stroke significantly.
You should add some healthy yellow vegetables such as oranges, lemons, mangoes, carrots, cantaloupe, pineapples, peaches…
Green vegetables contain a lot of lutein, isothiocyanate, isoflavones and vitamin K which are good for blood circulation and bone health. Besides, this food group also provides a lot of folate – a very important nutrient for pregnant women to prevent birth defects for the baby.
Cruciferous vegetables like broccoli have been shown to boost immune function. In addition, a group of dark green vegetables like kale can improve mood.
Kiwi fruit has been studied to provide relief from everything from the common cold and irritable bowel syndrome to insomnia. Scientists also say that kiwi fruit even has the ability to repair DNA damage.
You should eat a variety of green vegetables such as broccoli, kale, green grapes, green apples, spinach, peas, zucchini,…
Purple vegetables are rich in phytonutrients such as anthocyanins and resveratrol that have been studied to have significant anti-cancer and anti-aging properties. Studies also show that bioactive compounds in berries help reduce damage caused by stress and inflammation.
You can add to the menu purple vegetables such as purple cabbage, raspberries, purple (or red) grapes, eggplant…
5. Brown or white
Brown and white vegetables are often not as vibrant in color as other colored vegetables but are still an ideal choice for you and have a lot of phytonutrients.
Like broccoli, broccoli contains a lot of cancer-fighting compounds called sulforaphane. Garlic and onions contain compounds like allicin and quercetin that also have powerful anti-cancer effects. White mushrooms contain phytonutrients that have been studied to inhibit aromatase activity in the treatment of breast cancer.
When planning the menu, do not forget the brown or white vegetables such as cauliflower, garlic, onions, white mushrooms, potatoes, cassava,…
A healthy diet cannot be complete without fresh fruits and vegetables. Colorful vegetables and fruits will help you diversify your menu and bring many health benefits. Above are 5 colors of vegetables to help you eat more delicious. On days when you feel anorexia, try adding the above colored vegetables to make it more appetizing!