Rainbow Diet, or combine business with pleasure
Tips / / December 19, 2019
Summer - the best time for culinary experimentation and sport. Due to the incredible amount of berries, fruits and vegetables have a chance grow thin and go to good nutrition. Today we offer you another interesting version of the summer diet - a diet "Rainbow". Its main principle - there are as many colored fruits, berries and vegetables.
When the move to a more food, but in the summer?
Herbal products derive their color and other unique characteristics such as smell, taste and texture of phytochemicals. Each of these substances has its own set of nutrients and can not replace the other. For example, raspberries no substitute blueberries and carrot - peas, which is quite logical.
The main rule of the rainbow diet:
Your daily diet should consist of fruits and vegetables seven basic colors: red, yellow, orange, white, green, blue and purple.
Thus it is desirable to comply with equal proportions of consumption of each color, as otherwise you risk getting an overabundance of certain vitamins and minerals, which is also not very good.
Red
Red fruits, vegetables and berries their color, as a rule, receive from lycopene (The main function in the human body - an antioxidant) and anthocyanin (plant pigment).
These flavonoids are generally associated with strong anticancer effect and antioxidant properties, but in addition, red products rich in vitamins A and C, manganese and fiber. Also, red fruits and vegetables reduce blood cholesterol levels, lower blood pressure and helps the body cope with the negative effect of free radicals.
For example, in the beet high content of folic acid and vitamin B9, in garnets much vitamin B, rhubarb - vitamin K and calcium.
Orange and yellow
Orange and yellow colors - this is a beta-carotene (a form of vitamin A). Since the orange was a cousin of red, orange fruits and vegetables contain vitamins and minerals similar. This group is famous for its high content of vitamins A and C (yellow generally the amount of vitamin C is higher than vitamin A). These products are very useful for our immune system, maintain the health of our heart, for useful eye health and skin.
For example, apricot contains a large quantity of carotene (provitamin A), vitamin P, PP, B1 and C, but also potassium, magnesium and phosphorus. Corn is rich in magnesium and starch, and banana - potassium, manganese, vitamin B6, phosphorus, iron, calcium and magnesium.
White
White - a colorless or not? We get a white fruits and vegetables due to plant pigments antoksantinu. They are not as rich in vitamins and minerals compared to the color of fruits and vegetables, but when it comes to the immune system, they have no equal, because their main strong point - antibacterial, antifungal and antiviral properties! It is also worth adding here vitamins C and K, folic acid and high in fiber.
Garlic and onions are an indispensable tool in the fight against colds, soybeans are rich in iron, magnesium, phosphorus, potassium and sodium, not to mention the amount of vegetable protein contained in soybeans.
Green
Green vegetables and fruits got its color from chlorophyll, which is a very powerful tool to combat cell damage. The group of "green" is rich in fiber (especially leafy vegetables) and vitamins K and C, B vitamins and a variety of minerals, including calcium and potassium.
Green vegetables and fruits improve digestion and the immune system, improve eyesight and the condition of the teeth and bones, lower blood cholesterol levels and normalize blood pressure in the case of higher rates. A daily intake of greens helps in the fight against diabetes and heart health support.
For example, avocados high content of vitamins B2, B3, B5, B6, B9, E and potassium. Edamame soybeans are rich in vitamin B, potassium, phosphorus, iron, magnesium, manganese and zinc. In asparagus, Brussels sprouts and peas high content of vitamin B1, iron and many other elements.
Blue and purple
For the blue and purple colors also need help anthocyanins (as in the case of fruit and vegetables in red), which are powerful antioxidants. But in addition, they contain other phytochemicals and flavonoids, such as lutein, zeaxanthin, resveratrol and ellagic acid, which enhance their anti-cancer properties. In addition to this "useful chemistry" in vegetables and fruits blue and purple colors contain vitamins C and K, manganese and dietary fiber. In addition to the antioxidant properties tone blue improves memory and digestion, strengthens the heart and is a kind of youth pill.
Figs rich in calcium, iron, magnesium, phosphorus and potassium, and the berries are dark blue and violet colors (Bilberries, blueberries, blackberries) contain large amounts of vitamins K, and E, manganese and folic acid.
conclusions
And the conclusions are very simple: the summer - a great time to start a new life, and it is possible to start with proper nutrition. Berries, fruits, vegetables and herbs - all this diversity, which includes rainbow diet is not only beneficial to our health, but also uplifting. The main thing - to keep balance! ;)