The colors of fruits and vegetables that you should include in your diet
Why is it important to eat fruits and vegetables of different colors? Because each vegetable and fruit has unique properties and demonstrate how the combination of these different colors is very important for human health. We bring you a list of colorful fruits and vegetables that you should include in your diet ...
Red foods contain lycopene that helps the body get rid of harmful free radicals, to protect against prostate cancer, exactly as heart and lung disease. Red foods are full of antioxidants that protect against heart disease by preventing excessive clotting of blood, and it also delays the aging body cells.
Red foods that you should incorporate into your diet: tomatoes, beets, radishes, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red peppers, pomegranates, strawberries, rhubarb, red apple, watermelon, raspberry ...
Orange and yellow
Orange and Yellow foods contain alpha carotene, which protects against cancer, but it also contains beta carotene, which the body converts into vitamin A and protects the skin from free radical damage. Beta carotene is good for keeping the vision, especially night.
Orange and yellow foods that you should incorporate into your diet: Sweet potatoes (batata), carrots, red pepper, corn, red tomatoes, yellow apples, apricots, nectarines, yellow squash, cantaloupe, grapefruit, lemons, oranges, mangoes, nectarines, tangerines , papaya, pear, pineapple ...
Green foods contain chemicals that help keep the body from cancer by inhibiting carcinogens. Chlorophyll is important because it purifies the body, and green foods also contain a lot of calcium and different minerals.
Green foods that you should incorporate into your diet: all kinds of green leafy vegetables (lettuce, lamb's lettuce, arugula, spinach, cabbage ...), artichokes, asparagus, green beans, broccoli, cucumbers, cabbage, Brussels sprouts, onions, peas, zucchini, green apples, avocado, lime, kiwi ...
Blue, indigo and violet
Blue, indigo and purple foods contain anthocyanins that not only give color to foods but also lower blood pressure and improve heart health
Blue, indigo and violet foods that you should incorporate into your diet: blueberries, blackberries, blueberries, plums - fresh or dried, figs, egg plant ...
Although this is the monochromatic colors, the food it contains organic compounds, such as allicin, which has anti-tumor activity (preventing growth of a tumor). White foods contain other antioxidants important for health as well as flavanoidi, a lot of white food contains potassium.
White that you should incorporate into your diet: onions, garlic, cauliflower, white radish, potatoes, mushrooms, bananas, ginger ...
Remember that you need at least 5 to 9 cups of fruit and vegetables a day for good health. I try to at least half of the vegetables that you eat it fresh. And do not forget the freshly squeezed juice can be a good option for people who do not like to eat fruit. How to start combining foods of different colors in the daily menu?Here are some examples to help you start ...
Orange, scrambled eggs with peppers, onions and mushrooms. Serve with the cooked spinach.
Strawberries, oatmeal cooked with diced butternut squash and pumpkin sprinkles nuts or seeds.
Salami sandwich with turkey and whole grain bread, with lettuce, tomato, avocado and grated carrot. Serve with sour salad of mixed vegetables - cauliflower, carrots, peppers, onions ...
Fresh spinach salad with black olives, cherry tomatoes, cucumber and onion. Add the roasted piletinum and Zalno lemon juice and olive oil.
Chicken or grilled fish with brown rice and grilled mixed vegetables - zucchini, eggplant, peppers ... Serve with a salad of white and red cabbage and grated carrots.
Pasta primavera made with spinach fettuccini and sauteed with red peppers, onions, garlic, zucchini, carrots, and even any vegetables you have on hand.
1 cup berries
Any fruit, in whatever combinations
Fruit Milkshake (with milk or yogurt)