Fruits And Vegetables: Food By Color

The more intensely colored vegetables and fruits are, the more they contain useful antioxidants. Vegetable diets: the most delicious and low-calorie, ideal for weight loss.

60% of a person's diet should consist of fruits and vegetables. Moreover, the color of the fruit is important. The brighter the fruit or vegetable, the more vitamins it has, researchers say. These products contain antioxidants that reduce the risk of blood clots and strengthen blood vessels.

Studies have shown that those who follow such a diet are five times less likely to have strokes and heart attacks. The optimal dose of such a healthy diet is 8 servings of vegetables and fruits. Earlier, nutritionists talked about 5 portions a day, but it turned out that each new portion reduces the risk of cardiovascular diseases by 4%.

A variety of fruits and vegetables is important in a healthy diet. If your diet has "a lot of gray" (bakery, potatoes, soy), it's time to add colors to your diet. Choose bright and juicy vegetables and fruits, because they are saturated with antioxidants that defeat diseases and usually lift the mood.

 

Fruits and vegetables are colored in one or another color due to plant compounds found in leaves, roots, and fruits. By including vegetables and fruits from each color group in our diet every day, we provide our body with the necessary vitamins, micro- and macroelements, minerals and antioxidants.

There are as many groups as there are colors of fruits and vegetables.

Red group (it also includes pale red, pink, burgundy)

Contains the most common phytochemicals: lycopene, anthocyanin, carotenoids. Vitamins A, group B, E, K, C. Such minerals as zinc, sodium, iodine, magnesium, potassium, iron. Berries are rich in antioxidants.

 

Anthocyanin in many vegetables and fruits is necessary for the human body, it neutralizes free radicals, which is important for the prevention of oncological diseases, and also strengthens vision, the immune system, is able to strengthen memory, and improves the work of the cardiovascular system.

Lycopene contained in tomatoes. Important for people with eye diseases such as cataracts. And for the prevention of cancer.

Carotenoids provide protection against ultraviolet radiation, have A - provitamin activity, which is indispensable for vision, growth and reproductive function.

Red fruits and berries: watermelon, cranberry, raspberry, red grapefruit, strawberry, cherry, pomegranate, red apple varieties. Vegetables: beets, red peppers (both cayenne and paprika), tomatoes, radishes, red potatoes, red onions, chicory, rhubarb.

A group of green vegetables and fruits

Green vegetables and fruits contain a large amount of plant compounds lutein and indole, which contribute to the strengthening of bones, teeth, and vision. Contains calcium and vitamins. Different types of cabbage are especially useful. Broccoli contains many nutrients that prevent the development of cancer. Brussels sprouts contain a large amount of vitamin A and C, as well as potassium and folate. No less useful is ordinary cabbage, which is enriched with vitamin K, C and beta-carotene. Green vegetables normalize high blood pressure and lower cholesterol levels in the body.

 

Fruits: kiwi, zucchini, pear, avocado, green grapes, green apples. Vegetables: Green tomatoes, spinach, sweet green peppers, broccoli, asparagus, celery, peas, green beans, artichokes, and all dark green leafy greens.

Yellow group of vegetables and fruits (orange)

This group contains a number of useful substances: vitamins C and A, phenolics, bioflavonoids. Protects the nervous system, good for eye health. Vegetables and fruits of yellow and orange colors are rich in beta-carotene, which improves the condition of the skin and strengthens immunity. Yellow products have a positive effect on the production of collagen and promote the health of tendons, ligaments and cartilage.

 

Fruits: lemon, pineapple, yellow pear, yellow fig, apricots, peaches, mango, nectarine, persimmon, sea buckthorn, carambola, oranges, tangerines.

Vegetables are yellow pumpkin, yellow tomatoes, yellow pepper, corn (scientifically speaking, this is not a vegetable, but a grain crop), and yellow ("golden") beets, carrots.

Blue or purple group

Blue and purple products contain lutein, which is important for vision. And in general, it promotes health and longevity.

These vegetables and fruits have this color thanks to anthocyanin and resveratrol. Anthocyanins have anti-inflammatory and anticarcinogenic effects, help reduce the risk of cardiovascular diseases and diabetes. Useful for obesity and the fight against excess weight.

Resveratrol prevents the aging of the body, has a pronounced anti-inflammatory effect, is able to lower cholesterol levels, and reduces the risk of developing Alzheimer's disease.

 

Fruits: figs, blueberries, blackberries, dark grapes, currants, plums, olives, prunes, elderberries. Vegetables: eggplants, potatoes with purple flesh, purple asparagus, red cabbage, lilac carrots.

A group of beige, white or brown vegetables and fruits

This group contains useful antioxidants and sulfur that can cleanse the liver of toxins, is good for the health of your skin and is rich in proteins. White products contain allicin, which has anticancer properties, and quartzetin, which relieves inflammation. These vegetables and fruits help control weight.

 

Fruits: bananas, pear can also be attributed to the white group, white mulberry. Vegetables: potatoes, white cabbage, cauliflower, turnips, garlic, ginger, onions, parsnips, kohlrabi.

The black group also exists

It is black products that contain the most antioxidants, which is why they are so intensely colored. It is a good source of vitamins and trace elements that contribute to improving the work of the cardiovascular system, it is good to add to the diet for diabetes.

 

Fruits, berries: mulberry, black currant. Vegetables: black rice, shiitake mushrooms, black beans and black lentils.

Recommendations for vegetable diets

• Together with vegetables, you can eat rye bread and dairy products, and their fat content should not exceed 1%.
• It is good to drink unsweetened green tea.
• 65% of the total weight of vegetables should be eaten raw.
• Try to include only seasonal vegetables in your diet.

Vegetable diets Protein-vegetable

 

Your diet consists of:

• fresh vegetables (fresh, stewed or boiled)
• low-fat varieties of meat and fish
• dairy and sour milk products with 1% fat
• walnut seeds
• seasonal fresh fruit
• fresh mushrooms

With this diet, the use of the following products is contraindicated:

1. sugar, salt
2. potato
3. baked goods
4. confectionery
5. porridge

With a protein-vegetable diet, the daily caloric content of your diet decreases (at the same amount of food).

Diet on vegetable soups

The most delicious and low-calorie, ideal for losing weight. The more soups you eat, the more weight you lose.

 

To prepare a soup that contributes to weight loss, you need

• 2 carrots
• 2 bell peppers, preferably green
• one stalk of celery
• 2-3 tomatoes
• 400 g of white cabbage
• 5-6 onions

Preparation of vegetable soup

Finely chop the vegetables, put them in a pan, pour 2 liters of water, add a pinch of salt. We put it and wait until it boils, reduce the heat and cook until the vegetables become soft. The soup is ready!

In addition to soup, eat fresh fruits, low-fat dairy products, boiled beef. But all other products, except for soup, should occupy 10% of your daily diet.

Fruit and vegetable diet

 

This diet not only promotes weight loss, but also strengthens nails, hair, and improves skin color and texture.

The essence of the diet is the alternation of fruits and vegetables. At first, you eat only vegetables for 2 days, after which you switch to 2 fruit days. You should eat 1.5 kg every day.

Using this diet, you cannot use:

1. bananas
2. grape
3. green peas
4. potatoes
5. carrots
6. kiwi
7. mango

All of the above diets require a combination with physical activity and a doctor's consultation.