Home Health We’re told to ‘eat a rainbow’ of fruit and vegetables. Here’s what each colour does in our body

We’re told to ‘eat a rainbow’ of fruit and vegetables. Here’s what each colour does in our body

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A nutritionist will tell you to eat rainbow colored fruits and vegetables. This is not only because it looks nice on the plate.Each color means different nutrients We need our bodies.

Nutrients found in plant foods are broadly called phytonutrients.It is in At least 5,000 known phytonutrientsand probably many more.

So what effect does each color have on our bodies and overall health?


Red fruits and vegetables contain antioxidants. Did you forget what they do? Me too.
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Red fruits and vegetables are colored by a class of phytonutrients called “carotenoids” (there are names like lycopene, flavones, and quercetin, but the name is not as important as their function). These carotenoids are found in tomatoes, apples, cherries, watermelons, red grapes, strawberries, and hot peppers.

These carotenoids are known as: antioxidantYou may have heard this name, but may not remember what it means. This has something to do with “free radicals,” which you’ve probably heard of before.

Free radicals form naturally in our bodies as a byproduct of normal bodily processes such as breathing and exercise. they come too From UV exposure, smoking, air pollutants, and industrial chemicals.

Free radicals are unstable molecules that can damage proteins, cell membranes and DNA in the body. This natural but harmful process is known as oxidation or oxidative stress. This contributes to aging, inflammation, and diseases such as cancer and heart disease.

Importantly, antioxidants “clean up” free radicals that form in the body. They stabilize free radicals so that they no longer cause damage.

Increasing dietary antioxidants reduces oxidative stress and many diseases arthritis, type 2 diabetes, heart disease, stroke, cancer, and more.

read more:
What are antioxidants? And are they really good for us?


Orange fruits and vegetables.

Your parents didn’t lie about carrots.Orange fruits and vegetables are good for our eyes and eyesight.
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Orange fruits and vegetables also contain carotenoids, but slightly different than red vegetables (including alpha and beta carotenes, curcuminoids, etc.). They are found in carrots, pumpkins, apricots, tangerines, oranges and turmeric.

Alpha-carotene and beta-carotene are converted in the body to vitamin A, which is important for healthy eyes and good vision. Vitamin A is an antioxidant that targets parts of the body made of lipids (or fats), such as cell membranes. There is also

Vitamin A targets free radicals that build up around cell membranes and other areas made of lipids. Reduces risk of cancer and heart disease.


yellow fruits and vegetables

Yellow fruits and vegetables protect your eyes from sun damage (but you should wear sunscreen).
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Yellow fruits and vegetables also contain carotenoids, but they also contain other phytonutrients, including lutein, zeaxanthin, meso-zeaxanthin, and violaxanthin. is included.

Lutein, meso-zeaxanthin, and zeaxanthin have been shown to be particularly important for eye health. Reduce the risk of age-related macular degenerationleading to blurring of the central vision.

These phytonutrients absorb UV rays in the eyes and act like a sunscreen for the eyes, protect them from sun damage.


green fruits and vegetables.

Your parents were right again. Greens, well, lots of them. read.
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Green fruits and vegetables contain an important nutrient known as folate (or vitamin B9), chlorophyll (you probably remembered it from high school biology), catechins, epigolo It contains many phytonutrients such as catechin gallates, phytosterols and nitrates. They are found in avocados, Brussels sprouts, apples, pears, green tea, and leafy greens.

They also act as antioxidants, so they have similar benefits to the red vegetables mentioned above. It also offers advantages.

These phytonutrients increase the elasticity and flexibility of blood vessels and help widen and dilate them. improve blood circulation It lowers blood pressure and reduces the risk of heart and other vascular complications and diseases.

folic acid is recommended before pregnancy It helps reduce the risk of neural tube defects (such as spina bifida) in babies. Folic acid has been shown to promote healthy cell division and DNA synthesis, thus helping the developing fetal nervous system during the first weeks of pregnancy.

blue and purple

blue and purple fruits and vegetables

Forgot where you put your keys? You haven’t eaten blueberries.
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Blue and purple produce contain other types of phytonutrients, including anthocyanins, resveratrol, tannins, etc. They are found in blackberries, blueberries, figs, prunes, and purple grapes.

Anthocyanins also have antioxidant properties, which can help reduce the risk of cancer, heart disease, and stroke, as explained in red fruits and vegetables.

More recent evidence indicates that they may provide improve memoryThis is thought to occur by improving signaling between brain cells, making it easier for the brain to change and adapt to new information. brain plasticity).

brown and white

white vegetables.

Garlic: not only protects against vampires, but against bacteria as well.
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Brown and white fruits and vegetables are colored by a group of phytonutrients known as “flavones,” including apigenin, luteolin, isoetin, and others. They are found in foods such as garlic, potatoes, and bananas.

Another phytonutrient found in vegetables of this color, especially garlic, is allicin. Allicin is Has antibacterial and antiviral properties.

Most of this research is still in the laboratory, and there are not many clinical trials in humans, but laboratory studies have found that the microbes are reduced when cultured under laboratory conditions. increase.

Allicin was also found systematic review To normalize high blood pressure By promoting the dilation of blood vessels.

How can I get more vegetables in my diet?

Colored fruits and vegetables, herbs, spices, legumes, and nuts provide a wealth of phytonutrients. Promoting rainbow colored fruits and vegetables is a simple strategy for maximizing health benefits for all ages.

but most of us Do not consume the daily recommended amount of fruits and vegetables. Here are some tips to improve your intake:

1. When shopping for fruits and vegetables, fill your shopping basket with rainbow colors (frozen varieties are absolutely fine).

2. Try new fruits and vegetables that you have never eaten before.The internet has tips on different ways to cook vegetables

3. Buy different colored fruits and vegetables that you normally eat, such as apples, grapes, onions, and lettuce

Four. Eat the skin because phytonutrients can be present in the skin in greater amounts

Five. Remember that herbs and spices also contain phytonutrients. Add it to your cooking (it makes vegetables more appealing!)

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