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Is the spring diet genuinely necessary, or does the color of fruits and vegetables matter?
Table of Contents
1. Green Shades
Edibles of green hue are a source of EGCG (epigallocatechin gallate), isothiocyanates, lutein, zeaxanthin, isoflavonoids, flavonoids, and kumestans.2. Jarmuż, a vegetable with plentiful advantages
Helps prevent the formation of plaque in the blood vessels, exhibits cancer-inhibiting properties, particularly in digestive, ovarian, urinary and breast cancers. Rich in lutein, which favorably impacts vision and skin health. Counts among the best natural sources of Vitamin K.3. Alternative asparagus, not exceeding 10 mm in thickness
have antioxidant and anti-inflammatory properties. Are a source of vitamins K, C, selenium, magnesium and zinc. They contain inulin, a natural prebiotic, which serves as nourishment for beneficial bacteria in the gut.4. Avocados and other edible mushrooms
Due to its high levels of unsaturated fatty acids and fiber, it has a low glycemic index. It is a source of phytosterols that reduce the absorption of cholesterol from the intestines. In addition, it is rich in folic acid and potassium.5. Dill herb
The unique fragrance of dill is a result of the presence of essential oils. One of their components, dodecanal, displays a distinct bactericidal effect. Research studies have confirmed that dodecanal is effective in fighting numerous strains of bacteria, including Salmonella and Escherichia coli, responsible for foodborne illnesses (L. Premkumar 2014, p. 123).6. Italian parsley
may be a considerably healthier alternative to beef broth cubes. It possesses properties that stimulate urine production and regulates the functioning of the digestive system. It contains quercetin, which limits the release of histamine, hence it is used in allergic conditions and as a supportive measure in the treatment of asthma.7. Red Produce
Red vegetables and fruits contain numerous components such as lycopene, elagoic acid, caffeic acid and hydroxybenzoic acid.8. Pomegranates and grenade launchers
Scientific analyses have shown that the constituents present in pomegranate juice can activate an enzyme that breaks down oxidized cholesterol, preventing the formation of atherosclerosis and the development of vascular diseases (L. Premkumar 2014, p. 170). Furthermore, it is possible that these same constituents have an inhibitory effect on angiotensin, which supports the treatment of hypertension.9. "It's an immense delight"
— are a source of anthocyanins that fortify and make blood vessels flexible. Similar to most plant constituents, they display anti-inflammatory characteristics.10. Chili-flavored garlic
Its intense flavor is the outcome of capsaicin content, which stimulates pain receptors and causes a burning sensation in the mouth, increasing appetite and the production of gastric juices, thereby facilitating digestion. It also exhibits anticancer and antibacterial properties. Moreover, it is used externally as a component of pain and anti-inflammatory preparations.11. Strawberry
It has been found that an organic compound known as strawberry ketone is present in its fruits. This substance displays anti-inflammatory, anticancer characteristics, increases enzyme activity, and improves metabolic processes. Furthermore, it has been confirmed to impact the rise of adiponectin, a hormone that enhances the insulin sensitivity of tissues (L. Premkumar 2014, p. 171).12. Fruits and vegetables, containing or not containing added sugar or other sweetening agents
– are a splendid source of lycopene, a robust antioxidant that has a beneficial influence on bone health and prevents osteoporosis. A noteworthy fact is that the processing of tomatoes escalates the concentration of absorbable lycopene, hence it is recommended to consume not only fresh tomatoes but also purees and juices.13. Orange tint
The compounds responsible for the orange hue of vegetables and fruits encompass alpha and beta-carotene, hesperetin, cryptoxanthin, flavonoids, terpenes, and phthalides.14. Carrot
– is a copious source of carotenoids. Beta-carotene is a provitamin A, which plays a pivotal role in the proper functioning of the visual organ. Regular consumption of carrots exerts a positive influence on the circulatory system and may contribute to reducing the risk of developing colorectal cancer.15. Oranges are fruits abundant in nutrients
are a source abundant in vitamin C, folic acid, and fiber. Chemical compounds known as monoterpenes, which are present in the fruits, have anticancer properties (especially in colon cancer) and exert a positive effect on the lipid economy. Limonoids, on the other hand, have antioxidant properties and protect cells from harmful factors.16. Bark of the Cinnamomum tree
is a fragrant, exceptionally well-smelling spice obtained from the bark of the Cinnamomum tree. Its active ingredients have bactericidal properties. The bark of the Cinnamomum tree helps maintain normal blood glucose levels and also lowers cholesterol and triglyceride levels.17. Saffron - the most costly spice sourced from the stamen of the crocus flower, containing crocine, which impacts serotonin and dopamine levels, elevates mood, and decreases anxiety and stress.
Saffron is the most expensive spice in the world, derived from the stamen of the crocus flower. It is composed of diverse chemical compounds, including crocine. Crocine is a substance that impacts serotonin and dopamine levels, the two so-called 'happiness hormones'. Research has demonstrated that crocine can enhance mood and alleviate anxiety and stress.18. Pineapple's Health-Boosting Enzyme – Bromelain
Pineapple contains one of the most recognized substances – bromelain, an enzyme with a wide range of health-promoting properties. It aids in decreasing swelling and facilitates wound healing. Bromelain also displays antibacterial and anti-inflammatory properties. Moreover, it is employed in treating respiratory diseases and asthma.19. Assorted items, with a breadth that does not surpass 30 millimeters
Purple food items, such as fruits and vegetables, contain anthocyanins, resveratrol, and hydroxycinnamonous acids.20. The blueberries
The anthocyanidins in blueberries have a beneficial effect on brain function, improve memory, slow the loss of cognitive function as a result of aging, and may protect against dementia.21. Diversity of grapes
This compound, located in the skins of these fruits – resveratrol, is present in the highest amounts in red wines. Research confirms that it raises the levels of the HDL fraction of cholesterol, which has cardioprotective effects.22. He's a buccaneer - a vegetable boasting numerous advantages
This buccaneer contains chlorogenic acid, which is one of its active components. Thanks to its properties, it aids in diminishing sugar absorption, while also exhibiting anti-inflammatory, antibacterial, and antifungal characteristics. Furthermore, it has a beneficial effect on the nervous system by safeguarding the membrane of nerve cells.23. Edible Beet
Owing to its distinctive rosy-red color, beetroot contains betalains that exhibit strong antioxidant and anti-inflammatory properties. Beetroot juice serves as a source of nitric oxide, which plays a crucial role in regulating blood pressure by impacting the walls of blood vessels. Beetroot juice and concentrates are frequently consumed by athletes to boost performance prior to training.24. "A berry fruit" is the name that refers to a fruit that is widely appreciated both for its taste and its nutritional value.
The proanthocyanidine content makes the strawberry a remedy in the treatment of urinary tract infections. It can also serve as a safeguard against Helicobacter pylori, a bacterium responsible for stomach ulcers. The components of the strawberry can act similarly to low doses of aspirin - they prevent atherosclerosis and protect against coronary heart disease.25. It's white
In white products, we can find flavonols, allicin, quercetin, sulfur compounds.26. Garlic
The long-established health benefits of garlic stem from the presence of allicin, which demonstrates potent antibacterial and antifungal effects. Allicin also decreases blood pressure and cholesterol levels. However, due to the unstable nature of allicin, consuming raw garlic yields the most significant health benefits.27. In the root of horseradish
In the root of horseradish, an active substance called isothiocyanate allyl can be found. This substance is used in the treatment of conditions such as sinusitis, throat pain, and nasal congestion. Additionally, it has the ability to combat bacteria and parasites.28. These are almonds
The majority of plant-derived constituents are present in the skin of almonds, hence almonds without the skin will have significantly less of these substances. The consumption of almonds can lead to a decrease in blood sugar levels and a reduction in cholesterol levels.29. Fresh or refrigerated cauliflower
belongs to the family of cruciferous vegetables. It is a source of numerous bioactive compounds such as quercetin, rutin, sulforaphane, which promote the functioning of the blood system and exhibit anti-inflammatory properties. Fresh or refrigerated cauliflower is also an excellent source of vitamin C, B vitamins, and fiber.30. Sesame Kernels
Sesame kernels contain phytohormones, which are plant-derived substances that act similarly to female hormones. They are used to alleviate symptoms associated with the menopausal period. Sesame is a source of copper, magnesium, manganese, calcium, and sesamin, which facilitates the absorption of vitamin E. Plants possess undeniable power and can contribute to maintaining long-term health. Utilize their potential – the more colors on the plate, the greater the benefits for health.
