To improve your health, it is recommended to eat colorful foods in each meal, as they are sources of vitamins, minerals and fiber that ensure the proper functioning of the body. The colors of food represent different nutrients and each color provides benefits such as the prevention of cardiovascular disease and cancer, as well as improving the health of bones, skin and intestines.
To have a colorful diet, at least half the dish must consist of vegetables and fruits, and fruits must be present in desserts and snacks. Discover below the benefits that each color brings to the body.
- Yellow and orange foods have this color due to substances called carotenoids.
- Which are antioxidant and rich in vitamins A.
- C and E.
- Examples of these foods include orange.
- Carrot.
- Pineapple.
- Corn.
- Pumpkin.
- Papaya.
- Mandarin and sweet potato.
- These foods bring health benefits such as:.
Orange foods also help maintain tanning by stimulating the production of melanin, a pigment that gives skin color. Find out how to ensure a tan of the skin even without sun.
Green foods have this color due to chlorophyll, and have antioxidant and detoxifying properties, as well as being rich in fiber. These foods are rich in calcium, phosphorus, magnesium, iron, zinc and vitamins A, C, E and K, and their main representatives are lettuce, spinach, cabbage, broccoli, water rolls, green pepper, cucumber. , coriander, kiwi and avocado. The health benefits of these foods are:
To improve iron absorption in the gut, iron-rich foods must be consumed with a source of vitamin C, such as yellow foods. Discover 3 tips for enriching foods with iron.
White foods contain polyphenols, calcium, potassium and magnesium, and their light color is due to a substance called flavin, in this group are potatoes, onions, garlic, mushrooms, cauliflower, leeks, yums, turnips, sour, bananas and pears. contribute to health through:
Although white foods aren’t remembered much when talking about colored foods, they should always be present in a healthy meal.
Red foods are rich in lycopene, an antioxidant responsible for reddish color, and anthocyanins, which help control diabetes. Examples of red foods are strawberries, peppers, tomatoes, apples, raspberries, cherries and watermelons. Its health benefits are:
The amount of lycopene increases with the increase in temperature, so tomato sauces are an excellent source of this antioxidant. Discover other tomato benefits.
Purple foods are rich in iron and B vitamins, as well as antioxidants and fiber; the main foods of this group are aca, grapes, plums, blackberries, purple sweet potato, purple onion, Lombard cabbage and aubergine. Are:
Resveratrol, an antioxidant found in the seeds and skin of grapes, is also present in red wine. The health benefits of wine are achieved when consumption is regular and in small amounts, about 1 glass per day. Learn more about the health benefits of wine.
Brown foods are rich in fiber, good fats, selenium, zinc and B vitamins. This group includes beans, peanuts, nuts, nuts, cinnamon, oats and whole foods, such as brown rice. In our body, these foods have the action of :
Fiber-rich whole foods are perfect for regulating intestinal transit. Read 3 home tips for treating trapped intestines.
Organic foods have the advantage of containing no pesticides or preservatives, making them ideal for eating with shells and for children. Frozen fruits and vegetables also retain their nutrients and are practical options for daily life, as long as they do not contain preservatives in their composition. which can be verified using the ingredients described on the label.
If you don’t like fruits and vegetables, watch the video below what to do to start enjoying these foods.