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Vegetable and fruit color and health effects
Table of Contents
1. Fruit and vegetables are the basis of a diverse diet
. It is important to remember to maintain their proper proportions in the daily diet, 3⁄4 vegetables a minimum of 400 g, 1⁄4 fruit 100 g. It should be noted that vegetables can be consumed without any major restrictions, however portions of fruit should be controlled due to the content of simple sugars, the excess of which negatively affects the maintenance of normal body weight. In addition, fruit should not be replaced with juices, even freshly squeezed. Consumption of whole fruit, as opposed to juice extraction, provides a feeling of fullness. Vegetables and fruits are undoubtedly the basis of a complex and sugar-sweetened diet.2. Breakdown of vegetables and fruits into five colour groups
Vegetables and fruits help the body function, provide a little bit of other bioactive ingredients, such as carotenoids, flavonoids, folic acid, fiber, minerals, and vitamins. 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 vegetables and fruits are difficult to classify.4. The following information is provided by the Commission to the European Parliament and to the Council:
In addition, lutein protects low-density lipoproteins from oxidation processes, which reduces the likelihood of atherosclerosis and coronary heart disease. This compound has anti-cancer activity against breast cancer. They are a source of folic acid, fiber, and A, C, and E, K. All vegetables and fruits that adopt this color in mature form contain lutein. Vegetables such as broccoli, blueberries, and cabbage are high in indole-3-carbinol. Green vegetable and fruit also contain chlorophyll, which helps the liver work and remove toxins from the body.5. Yellow and orange
Citrus fruits with this colouration contain vitamin C, which is a powerful antioxidant and has a beneficial effect on the functioning of the immune system and increases the absorption of non-aesthetic iron from plant products. Food sources: carrots, oranges, dill, maize, bananas, morels, melons, mangoes. In addition, it ensures the proper function of the visual system at dusk, protects against so-called blindness and plays a significant role in the prevention of stroke affects the reduction of total cholesterol.6. In addition to the following, the following information shall be provided:
In addition, they reduce the oxidation of cholesterol, which is a component of atherosclerotic plaques. This includes resveratrol, a substance found in the skin of red grapes, among others. It also protects the body from diseases of the circulatory system, and prevents the oxygenation of LDL cholesterol fractions and platelet aggregation. The purple-colored vegetables and fruits contain anthocyanins, which have the ability to break free relatives and are also used in the body as natural antibodies. It is suggested that the French consumption of large amounts of boron and red wine, which are rich in antifreeze, contributes to their production in the United States, and has a wide range of anti-bacterial properties, including anti-oxidants, anti-caking agents, and anti-inflammatory agents, which can be seen in all European countries.7. It's white
They are also antiviral and anti-inflammatory. White vegetables contain sulfur, which helps maintain an adequate ratio of LDL to HDL cholesterol. Food sources: onions, garlic, lettuce, pork, chicory, Peking cabbage. They strengthen immunity and lower total cholesterol. Garlic, whose main active ingredient is allicin, exhibits antifungal and antimicrobial activity. Sulfur is also essential for maintaining good hair and skin condition.8. In order to preserve the healthy values of vegetables and fruits, certain principles should be followed
Fruit and vegetables should not be soaked in water as they lose vitamin C. 2. Due to the rapid loss of vitamin C, fruits and vegetable juices should be crushed immediately before consumption and stainless steel knives and tools should be used for picking, cutting and crushing. 4. Avoid as much air, light and heat as possible to the preserved and crumbled vegetables and fruits. When purchasing preserved vegetables, choose those without added salt. Vegetables and fruit should always be fresh and washed carefully. Seasonal vegetable and fruit juices are mainly used raw. 3. Cook quickly, so as not to allow further loss of water.
