Add a Rainbow of Fruits and Vegetables To Your Diet

The different coloured fruits and vegetables have different benefits to the human body. The nutrients provided by them keep us healthy. These various fruits and vegetables, and their benefits are discussed below:
  1. Red fruits and vegetables - The red coloured fruits and vegetables have pigments called lycopene and ellagic acid, which have antioxidant properties. These include foods like apple, red potato, red grapes, cherries, raspberries, craneberries, beets, red onions, pomegranate, strawberry, red grapefruit, watermelon, tomatoes, raddish, and red pepper. They have the following benefits:
    • Decrease the risk of prostate cancer in men, and breast tumors in women.
    • They keep the skin younger.
    • Help in lowering the bad cholesterol (LDL).
    • Protect the eyes.
    • Due to its antioxidant properties, they also keep the heart healthy.
  2. Orange and Yellow fruits and vegetables - These foods have beta carotene in them which is a precursor of vitamin A. They are also rich in vitamin C and potassium, and also act as antioxidants in the body. These include oranges, lemons, cantaloupe, apricots, carrots, yellow pepper, mangoes, peaches, papaya, nectarine, yellow pears, pumpkin, yellow apple, yellow potato, grapefruit, yellow figs, golden kiwifruit, persimmons, and pineapple. They have the following benefits:
    • Protect the nervous system.
    • Protect the eyes.
    • Promote skin health by promoting the collagen formation.
    • Help in lowering the blood pressure, as they are a good source of potassium.
  3. Green fruits and vegetables - These foods are rich in chlorophyll. They are a source of fiber, calcium, folic acid, vitamin C and beta carotene in the diet. They have a compound called leutin which is an antioxidant. These are green apples, green kiwifruit, avocados, artichoke, asparagus, broccoli, green peas, green beans, green cabbage, brussels sprouts, cucumber, spinach, arugula, green onions, green leafy vegetables, okra, water cress, zucchini, celery, green pepper, homey dew, lime and green grapes. They have the following benefits:
    • They are good source of fiber, and help in food digestion.
    • Their antioxidant properties boosts the immunity.
    • Important source of folic acid, an important nutrient for pregnant mothers.
    • They enable good bone health because of calcium.
    • The vitamin C in these foods enhances the iron absorption in the body.
    • They reduce the risks of cataract and muscular degeneration.
  4. Blue and Purple fruits and vegetables - These contain pigments such as anthocyanin and resveratrol, which act as antioxidants. They are also rich in vitamin C and fiber. These goods include purple grapes, blackberries, blueberries, black current, dries plums, raisins, plums, black olives, purple figs, purple cabbage, eggplant, purple fleshed potato, purple asparagus, purple pepper, and purple carrots. They have the following benefits:
    • The antioxidants in them prevents skin damages by free radicals, and makes the skin look younger. These antioxidants also fights inflammation, thereby boosting the immune system.
    • They helps in absorption of calcium and magnesium in the body.
    • These foods also have anti-carcinogenic properties which prevents cancers.
  5. White or beige fruits and vegetables - These contain a pigment called anthoxanthin, which has antioxidant properties, and gives them their color. These are the foods such as white onions, garlic, cauliflower, turnip, banana, white pear, ginger, white nectarine, white peaches, white corn, mushrooms, kohlrabi, white skinned potato, shallots and jerusalem artichoke.
    Benefits -
    • They boost immunity by stimulating the B cells and T cells in the body.
    • Some of these foods like garlic and onion contain a chemical named allicin, which has anti-bacterial and anit-fungal properties.
    • Their antioxidant properties reduces the rick of different cancers (prostrate, stomach and breast cancer).
    • They help in lowering the bad cholesterol ( LDL).
    • They help in lowering blood pressure.
To get the maximum benefits of these fruits and vegetables one should consume about 6 servings of fruits in a day, and about 3 to 5 servings of different vegetables. Consuming salads, drink fresh vegetables soups and fresh fruit smoothies will allow to maximize these foods in the diet.

Comments

Post a Comment

Popular posts from this blog

Nutritional Needs During Pregnancy - Part 2

In Part 1 of this article, I discussed the macronutrients (carbohydrates, fats and proteins) required during pregnancy. In Part 2 of this article, I will describe the micronutrients which are essential during pregnancy. These micronutrients include the various vitamins and minerals, and are critical for the healthy growth of the fetus. The micronutrients required during pregnancy are: Calcium - Calcium is required for the formation of bones, teeth and nerves in the fetus. The pregnant women thus requires more calcium that usual to meet the increased demands from the fetus. The recommended amount is 1300-1500 mg/day during pregnancy. The sources of calcium are the dairy products (milk, cheese, creams, yogurt) and the green leafy vegetables (spinach, cabbage etc.). Calcium supplements are also recommended by the doctors to meet the needs of both the mother and the growing fetus. Iron - The formation of red blood cells and baby’s iron stores requires increased amounts of iron i...
Read more

Fibre and its Health Benefits

Fibre also known as roughage is found in the skin of fruits, vegetables, nuts and seeds. Fibre in food does not get digested by the human body, and is excreted through the wastes. Fibre is of two kinds, soluble fibre and insoluble fibre . These are discussed below in more detail: Soluble fibre: As the name suggests, the soluble fibre is soluble in water. It absorbsThe soluble fibre helps in stool excretion by absorbing water in the intestines. It makes the stool soft, and makes its movement easier through the intestines. The soluble fibre binds to the cholesterol, and helps in its excretion from the body. Thus, the soluble fibre contributes to cholesterol reduction. The soluble fibre when ingested in food helps to regulate the blood sugar. It slows down the digestion and prevents the sudden release of energy into the blood stream especially from the carbohydrates. Thus it keeps the body full for longer time. The soluble fibre sources are as follows - Dried beans, oranges, ap...
Read more

Why Drinking Water Is Indispensable ?

The human body is 50-60% water. As such, water is an important component of the human body, and is essential for good health. A person needs to drink about 2-3 litres of water per day, except in the case of some medical conditions where fluid restriction is advised, or during dehydration and constipation when more water is required. Apart from the water form, it can be consumed in other liquid forms such as fruit juices, soups, milk, buttermilk, tea and coffee. Water performs numerous functions in the body, and these are discussed below. Integral to body organs: Water is an important component of body organs such as brain, muscles, bones and joints. The human brain is 85% water and bones are about 10-15% of water. It also gives shape to the body cells, and prevents them from shrinking. It moisturizes the body organs . It prevents the skin from drying, moisturizes the air in the lungs, and lubricates the joints. Through the kidney and the liver, it enables the removal of toxins ...
Read more