Maybe many people do not know but the fruits and vegetables have been grouped scientifically according to their color and the benefits they provide due to this important characteristic.
The color of the edible part of each fruit and vegetable means the presence of pigmented bioactive compounds such as carotenoids, anthocyanins, flavonoids, among several others that help the human body to prevent different diseases, so its presence, in a varied way, in our Daily feeding is extremely necessary.
Here we present a list of the main colors, their health benefits and the foods that are part of these groups.
• Purple
Fruits and vegetables of this color are rich in anthocyanins and other bioflavonoids that protect us from cardiovascular diseases, reduce LDL cholesterol and keep the urinary tract in good condition. They also help prevent the effects of aging and take care of memory health.
Within this group are blueberries, purple grapes, fresh and dried plums, aubergines, blackcurrants, figs, raisins, cabbage.
• Red
The foods in the red group contain lycopene, a fat-soluble pigment that is chemically a carotenoid. They are characterized by preventing diseases related to the prostate and heart disease. They help to increase and strengthen the immune system.
The main fruits and vegetables belonging to this group are tomatoes, red apples, cherries, red grapes, red grapefruit, strawberries, watermelon, red peppers, radishes, among others.
• Yellow / orange
The orange fruits stand out for their high content of beta-carotene, an antioxidant substance that strengthens the immune system, takes care of the respiratory system and helps reduce vision problems, since our body uses this compound to produce vitamin A.
Fruits and vegetables within this group are oranges, tangerines, carrots, pumpkins, grapefruits, nectarines, melons.
• Green
Fruits of green pigmentation contain important amounts of vitamins including C, in addition to minerals, which help the development of teeth and gums, bones, cartilages, repair the connective tissue, help the production of collagen, allow the proper healing of wounds , among several other properties such as the strengthening of the immune system.
On the other hand, the vegetables belonging to this group contain sulfurame, isothiocyanates and other factors that stimulate the formation of enzymes that can eliminate toxic and carcinogenic organisms, thus fighting numerous diseases. In addition to intervening in the production of red and white blood cells.
They belong to this group celery, parsley, broccoli, beans, lettuce, spinach, lemon, green grapes, green apples, avocado, asparagus, among others.
• White
Finally, foods with white pigmentation are rich in flavonoids and allicines that make it possible to maintain low blood pressure, fight bacterial infections, prevent the risk of breast or prostate cancer and delay aging. They are also considered to reduce the risk of strokes, since they have anti-inflammatory properties.
The main fruits and vegetables of this group are garlic, onions, bananas, mushrooms, turnip, pears, cherimoyas, among others.
Remember that a healthy diet should always include fruits and vegetables. The intake of between 400 and 600 gr. of these foods is directly associated with a reduction in the incidence of many diseases. Know the properties of each of them and encourage yourself to fill your plate with color. The specialists recommend that in each serving of fruits or vegetables that you consume you can combine the 5 main colors.
May 15, 2017
By: Roxana Cobos, Chief of Communications AGAP
