The content of nutrients in fruits and vegetables, depending on their color

Health Food / by admin / December 19, 2019

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The color of fruits and vegetables can tell a lot. For example, in green vegetables high chlorophyll content and folic acid in apples green contains more iron and vitamins as compared to red apples, and vegetables and fruits orange - high content beta-carotene.

Today we want to bring to your attention an interesting infographic that shows the relationship between color and content of nutrients. For easier perception we broke it into pieces.

The bright colors of fruits and vegetables not only make them delicious, but also tell us about the content of these beneficial phytonutrients that fight against various diseases.

Most people do not consume the desired amount of phytonutrients. This "color deficiency" increases the risk of diseases such as heart disease, osteoporosis, cancer, diabetes and others.

31% of people do not eat enough fruits and green vegetables.
22% of people do not eat enough fruits and vegetables in red.
21% of people do not eat enough fruits and vegetables of yellow and orange.

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14% of people do not eat enough fruits and vegetables in white.
12% of people do not eat enough fruits and vegetables blue and purple.

In order to bring beneficial effects to the maximum, eat one cup of the mix each color in a day.

Green color

Green color: Green beans, green peas, spinach, green tea, peas, arugula, lettuce, brussel kale, beet greens, beans, broccoli, cabbage, black tea, soy, kale, cabbage, parsley.

Interesting Facts. The average adult consumes in a year about 32 kg of potatoes (70 pounds), and the use of Brussels sprouts is limited to just 114 g A 4 servings per week legume reduce the risk of heart disease by 22%.

Green vegetables and fruits are rich in:epigallocatechin-3-gallatamom (A type of catechin contained in large quantities in tea, is currently being investigated effects of epigallocatechin gallate in oncology, multiple sclerosis, HIV infection on brain activity, skin, and so on. d.), isothiocyanates, lutein,
isoflavones, flavonoids, kumestanov.

Ways to enrich the daily diet of greens:

Drink green tea.
Add kale, spinach, cabbage ordinary and / or beet tops in a smoothie.
Try to add a little more variety in salad greens.
Prepare a salad of beans with vinegar.
Add the parsley in the hummus.
Reheat frozen leguminous asparagus.
Cook the cabbage and green beans in a variant stir-fry.
Include in your diet broccoli, steamed.

Red color

Red color: tomatoes, grapefruit, cranberry, watermelon, papaya, persimmons, cherries, pomegranate, chilli powder, raspberries, red cabbage.

Interesting Facts. Raspberry seed oil can be used as a sunscreen, filter 25-50 SPF. In order to prepare a glass of cherry juice, on average, it takes about 100 cherries. In adults consume an average of 10-11 kg of tomatoes and their products per year.

Red fruits and vegetables are rich in:lycopene (Not synthesized in the human body, its main function - antioxidant) ellagic acid (Exhibit antihypertensive, cardioprotective, hemostatic, anti-oxidant, anti-inflammatory, anti-HIV, anti-tumor, anti-mutagen, fermentingibitornoe action) hydroxybenzoic acid.

Ways to enrich the daily diet of fruits and vegetables in red:

Use tomato sauce as a complement to vegetables, pasta, lasagna and pizza.
Prepare cranberry bread.
Arrange snacks grapefruit or watermelon.
Add raspberries and walnuts in oatmeal.
Add the cherries and cocoa smoothie.
Prepare sharp tomatoes with chili powder.
Try a salad of red cabbage slaw.
Try the tomato soup.

Orange color

Orange color: melon, pineapple, ginger, corn, pumpkin, citrus fruits, carrots, mangoes, sweet potatoes, peaches, turmeric.

Interesting Facts. On average, each year, an adult eats about 1.5 kg of sweet potatoes. The biological value of beta-carotene increased by 85% during cooking carrots. The cup 1 acorn squash contained 9 grams of fiber.

Orange vegetables and fruits are rich in: alpha-carotene, beta-kartoinom, hesperidin (flavonoid antioxidant properties), beta-cryptoxanthin (orange-yellow pigment, the pro-vitamin A plays an important role in the prevention of heart disease and is involved in the prevention of cancer of the uterus and lungs, colon cancer), flavonols, terpenoids, Phthalide.

Ways to enrich the daily diet of fruits and vegetables orange:

Stuffed pumpkin.
Soup with carrots and sweet potatoes.
Add turmeric in salad dressings, sauces and soups.
Add the peaches and pineapples in smoothies.
Do not forget to eat oranges, tangerines and melons.
Salad of mango.
Ginger in sauces, salad dressings and soups.

White color

White color: green tea, coconut, parsnips, apples, garlic, black tea, onions, turnips.

Interesting Facts. In order to get rid of "garlic breath" is enough to eat one apple. In order to preserve phytonutrients leave peeled or chopped garlic for 10 minutes. For the anticoagulant effect, eat one clove of garlic a day.

White fruits and vegetables are rich in: flavonols, allicin (Possesses bactericidal and fungicidal activity) quercetin (Flavonol having decongestants, antispasmodic, antihistaminic, anti-inflammatory action; antioxidant diuretic) sulfides.

Ways to enrich the daily diet of fruits and vegetables in white:

Add onion and garlic to the soup or stews.
Drink green tea and black.
Snack on apples.
Add the coconut in a smoothie (shavings or cream).
Add the parsnips to soups.
Try mashed cauliflower instead of potatoes.

Purple

Purple: grapes, plums, peanuts, sugar beet, cocoa, blackberry, eggplants, strawberries, red wine, blueberries, purple potatoes.

Interesting Facts. After eating beets, 10-15% of the urine becomes pink. In order to lower blood pressure, to drink 500 ml of beet juice. A handful of prunes contains 6 g of sorbitol, which has on the laxative effect.