Colorful foods, mostly fruits and vegetables are colored, contain phytonutrients, natural compounds found in foods of plant origin that give them their different colors and therefore unique smell and taste. These foods are fortified with vitamins, minerals and antioxidants which are essential for protecting our body from various diseases and therefore for cell building as well as increasing blood levels and boosting our immune system to name a few.
Fruits and vegetables are vibrant and colourful. Different colours give us different nutrients. They say “Eat a Rainbow”!
Let’s look at the benefits of colored vegetables –
Benefits of Red coloured fruits and vegetables
Tomatoes, red bell pepper, strawberries, pomegranates, apples, red chillies, etc are some fruits and vegetables with red colour. These are packed with nutrients like vitamin C, vitamin A, potassium and antioxidants like lycopene and anthocyanin.
Anthocyanin and Lycopene give red vegetables the colour and the nutritional benefits.
Lycopene lowers risk of heart attacks. Lycopene aids in raising HDL levels while ensuring that LDL levels are controlled.
It also protects against harmful damages from UV rays of the sun. It reduces the formation of cataracts.
Anthocyanins protect the liver, improves eyesight, and reduces blood pressure and inflammation.
Orange as the name suggests, is orange in colour. Carrots, papaya, apricot, pumpkin, etc are some fruits and vegetables with the color. They contain beta-carotene, a form of Vitamin A and gives vegetables and fruits its orange color.
Beta-carotene is crucial to build a healthy immune system. It sharpens vision.
The antioxidants help to fight oxygen-related damage in the body. It lowers the risk of heart disease. Beta-carotene, an antioxidant protects our bodies from free radicals that damage cells through a process known as oxidation.
Banana, yellow bell pepper, corn, lemon, mango, pineapple, yellow carrots, jackfruit, Zucchini, etc are some yellow colour fruits and vegetables. They get this color from Lutein. It’s a component of carotenoid. Lutein is good for maintaining eye health. They help in preventing age related vision losses and cataracts. It improves cognitive performance by boosting brain activity, improving memory.
Zeaxanthin is another carotenoid which is usually present in vegetables and fruits with Lutein. They are both antioxidants and can protect you from damaging UV rays from the sun. This can slow down signs of aging and improves skin tone.
Cucumber, spinach, green chillies, lady’s finger, chow chow, bitter gourds, watermelon, green apple, custard apple, etc are some of the green colour vegetables and fruits.
Green coloured fruits and vegetables are very nutritious, containing fiber, potassium, folate and also Vitamins A, C, E and K.
That produce has key phytonutrients like isothiocyanate, lutein, zeaxanthin, isoflavones and EGCG. These nutrients help in arterial function and in maintaining cell, lung and vision health.
The benefits of having green leafy vegetables and fruits in your diet include lower risk of obesity, heart disease and high blood pressure. Cognitive decline can be slowed down by including greens in your daily diet.
Beetroot, berries, grapes, dragon fruit, cabbage, aubergine, onions, etc are some purple colour fruits and vegetables. Anthocyanins give them their purple colour. Anthocyanins are antioxidants, which can prevent cellular damage and also repair cells already damaged. Purple coloured food contains polyphenols, which have a positive impact on cognitive function. They are rich sources of Vitamin A, C and K.
Benefits of White colored fruits and vegetables
Radish, cauliflower, garlic, mushroom, turnips, cabbage are some white colour vegetables.
White fruits and vegetables include nutrients that lower the level of bad cholesterol in your body as well as lowers high blood pressure. The body’s immune system also improves to a great extent.
Including white fruits and vegetables minimizes the risk of colon, prostate and breast cancer as well.
In all, ensure to include in your diet a variety from the amazingly healthy spread of colourful fruits and vegetables on a daily basis for a healthier life.
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