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Fruit and vegetable colour and health effects
Table of Contents
1. Fruit and vegetables are the basis of a diverse diet
Vegetables and fruits are undoubtedly the foundation of a balanced and diverse diet. They are an important part of the healthy eating pyramid. And as Mirosław Jarosz, director of the Institute of Food and Nutrition, points out, vegetables and fruit provide many invaluable minerals and vitamins, which significantly reduce morbidity and mortality from diseases of the circulatory system, diabetes or cancer. It is important to remember to maintain their proper proportions in your daily diet, 3⁄4 of vegetables 400 g, 1⁄4 of fruits 100 g.2. Breakdown of vegetables and fruits into five colour groups
For proper nutrition to be interesting and varied, it is worth following the five-color rule, which is to take into account the color of the fruits and vegetables you eat. Each color has a number of health benefits.3. Fruit and vegetables are divided by colour into:
1. green, 2. yellow and orange, 3. red, 4. purple, 5. white. This distribution is convenient because some fruits and vegetables are difficult to group.4. Greens
All vegetables and fruits that adopt this color in their mature form contain lutein. This substance is particularly important for maintaining the proper functioning of the eye, among others. It protects the delicate vessels of the retina. In addition, lutein protects low-density lipoproteins from oxidation processes, which reduces the likelihood of asthma and coronary heart disease. Vegetables such as broccoli, celery and cabbage are rich in indole-3-carbinol. This compound has anti-inflammatory activity against breast cancer.5. Yellow and orange
They are an ideal source of beta-carotene, a precursor of vitamin A, which has a beneficial effect on the appearance of the hair, nails and the proper curing of the skin. They also provide proper function of the visual system at dusk, protect against the so-called "blindness of the eye" and play a significant role in the prevention of asthma. They reduce total cholesterol.6. Red
Fruits and vegetables of this colouration are a source of anthocyanins compounds of the flavonoid group. These dyes have anti-inflammatory, anti-viral and antibacterial properties. They also protect against civilized diseases: diabetes, asthma and hypertension. These properties are mainly due to their ability to neutralize free oxygen sources. Tomatoes are sources of lycopene, a carotenoid dye, which reduces the likelihood of developing cardiovascular diseases. These substances also reduce the blood pressure of patients with asthma.7. Other, of a width of not more than 30 mm
Purple-colored vegetables and fruits contain anthocyanins dyes which have the ability to trap free radicals and are used in the body as natural antioxidants. They seal blood vessels, primarily hairy, and also stimulate the production of rhodopsin, an important substance in the vision process. They also reduce the oxidation of cholesterol, which is an ingredient in blood glucose. It has been suggested that the consumption by the French of large amounts of red wine and red wine, which are abundant in the blood, contributes to the reduction of coronary disease in their organisms.8. It's white
Fruits and vegetables that are white or grey in colour contain numerous antibacterial ingredients. They boost immunity and lower total cholesterol levels. They are also antiviral and anti-inflammatory. Garlic, the main active ingredient of which is allicin, exhibits antifungal and antimicrobial activity.9. In order to preserve the healthy values of vegetables and fruits, certain principles should be followed
1. Vegetables and fruit should always be fresh and thoroughly washed. They should not be soaked in water as they lose vitamin C. 2. Seasonal vegetables and fruits are generally recommended to be consumed raw. 3. Due to the rapid loss of vitamin C, fruits and vegetables should be crushed immediately before consumption, and for picking, cutting and crushing, stainless steel knives and tools should be used. 4. Cooked briefly, in small quantities of water, to prevent further vitamin cuts. 5. Avoid air, light and heat loss to the crusted fruits and berries and preserved vegetables.
