Nowadays, you can increasingly hear strange, at first glance, advice from nutritionists: “Eat more colorful things.” No, of course, we are not talking about candies, but about vegetables and fruits different colors! Plant-based vegan foods have been found to contain chemical substances, which are called phytonutrients - they are not only extremely beneficial for health and protect against many diseases, but also give foods their bright color.
Scientists have found a relationship between color and beneficial properties phytonutrients. Surely you would be curious to know what the meaning and what benefits are hidden behind each specific color - today we will share this information with you. But until we get to scientific facts, it is worth noting: it has been proven that colorful, beautiful, bright food is useful simply due to its attractiveness appearance, because stimulates a healthy appetite! This is especially important in baby food– after all, children are sometimes capricious and don’t want to eat. But who would refuse a plate of delicious “rainbow”? After all, we all – both children and adults – eat with our eyes first. Food should bring not only benefits, but also joy: satiate, including mentally.
And now about the relationship between the colors of fruits and vegetables and the nutrients they contain.
1. Red
Vegan red foods contain a large number of beta-carotene (vitamin A), fiber and antioxidants: vitamin C, flavonol quercetin, lycopene. These substances protect the body from free radicals, cancer and cardiovascular diseases, and also provide significant support to the digestive system.
Red fruits (by the way, they are not only healthy and tasty, but also beautiful!): watermelon, cranberries, raspberries, red grapefruit, strawberries, cherries, pomegranates, red varieties of apples.
Vegetables: beets, red peppers (both cayenne and paprika), tomatoes, radishes, red potatoes, red onions, chicory, rhubarb.
2. Orange
Orange fruits and vegetables are very healthy because... contain many antioxidants, including beta-cryptoxanthin and beta-carotene (which is converted into vitamin A in the body). They improve the health of the eyes, skin and respiratory system, help with arthritis, and reduce the risk of certain types of cancer. These antioxidants also strengthen the immune system.
Fruits: oranges (naturally!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mango, papaya, peaches.
Vegetables: butternut squash (butternut or butternut squash), carrots, pumpkin, sweet potatoes.
3. Yellow
Yellow foods are rich in carotenoids (antioxidants that protect against cancer, retinal diseases and cardiovascular diseases) and bioflavonoid, which has a positive effect on the production of collagen (and it is responsible for beauty!), tendons, ligaments and cartilage. Yellow fruits and vegetables invariably contain vitamin C (which has anti-inflammatory effects), as well as vitamin A, potassium and lycopene.
Fruits: lemon, citron (Buddha's hand), pineapple, yellow pear, yellow fig.
Vegetables: yellow pumpkin, yellow tomatoes, yellow peppers, corn (scientifically speaking, this is not a vegetable, but a grain crop), and yellow (“golden”) beets.
4. Green
It is not surprising that green vegetables and fruits are traditionally considered extremely healthy, because they contain vitamins A, C, K, antioxidants, as well as chlorophyll, lutein, zeaxanthin and folic acid. Green vegetables help reduce the level of “bad” cholesterol and the risk of cancer, and normalize high blood pressure. They are also good for the eyes, strengthen the immune system, improve digestion (due to their high fiber content) and provide the body with calcium, which is important for bones and teeth.
Fruits: kiwi, green tomatoes, zucchini, sweet green peppers, pear, avocado, green grapes, green apples, round "
Vegetables: spinach, broccoli, asparagus, celery, peas, green beans, artichokes, okra, and all dark leafy greens ( different types spinach, kale and other varieties).
5. Blue and purple
Scientists had to combine blue and purple vegetables and fruits into one group, because... It is impossible to separate them chemically. Foods appear blue or purple due to the presence of substances such as anthocyanin and resveratrol. The final color will depend on the acid-base balance of the product.
Anthocyanins have anti-inflammatory and anti-carcinogenic effects, help reduce the risk of cardiovascular diseases and diabetes, are useful in the fight against obesity and overweight. Resveratrol is a substance that prevents aging, has a pronounced anti-inflammatory effect, and also lowers cholesterol, reduces the risk of cancer and Alzheimer's disease.
Blue and purple foods contain lutein (important for good vision), vitamin C, quercetin, and are generally good for health and longevity.
Fruits: blueberries, blackberries, figs, dark grapes, currants, plums, olives, prunes, elderberries, acai berries, maqui berries, raisins.
Vegetables: eggplant, purple asparagus, red cabbage, lilac carrots, purple-fleshed potatoes.
6. White\brown
You can get so carried away by eating delicious colorful vegetables and fruits that you completely forget about... white ones! And that would be a big mistake, because they contain useful material-antoxanthins (which help reduce cholesterol and high blood pressure), as well as sulfur (it detoxifies the liver, is good for protein structure and skin health), allicin (it has anti-cancer properties) and quercetin (anti-inflammatory effect).
White fruits and vegetables strengthen the immune system and help control weight. The most useful ones are dark (brown) on the outside and white on the inside (for example, like a pear or
Other useful white foods: colored and White cabbage, onion, garlic, mushrooms, ginger, Jerusalem artichoke, parsnips, kohlrabi, turnips, potatoes, fennel and white (sweet) corn.
7. Black
Another color that you don’t think about at first when you imagine a fruit and vegetable “rainbow”! But you shouldn’t lose sight of it, because many black fruits and vegetables are recognized as superfoods. Typically, black vegan foods contain the most antioxidants, which is why their color is so intense. It's a great source of anthocyanins, powerful phytonutrients that fight heart disease, diabetes, and some types of cancer!
Black foods (not just fruits and vegetables): black lentils, black or wild rice, black garlic, shiitake mushrooms, black beans and black chia seeds.
This is such a wonderful fruit and vegetable palette. As a useful experiment, try eating a different color of food every day for seven days - and by the weekend you will be able to say that you “ate the rainbow” in a week!
If you want to stay healthy and always be in high spirits, green vegetables are a must in your diet. Juicy, aromatic fruits will pamper your taste buds and fill you with inexhaustible vitality.
Scientists have concluded that green vegetables are the least popular. It is believed that this color is unattractive from the point of view of awakening the appetite. However, your opinion will change if you find out what benefits green fruits provide to the body:
Among green vegetables, the most popular is the juicy, refreshing cucumber. This is an invariable component of summer salads and a wonderful light snack. Vegetables provide the body with the following benefits:
The watery texture of the cucumber is both an advantage and a danger of the vegetable. The fetus is prone to accumulation harmful substances from the soil and environment. Therefore, you need to use only cucumbers from your own garden or bought from trusted summer residents.
Among the list of green vegetables, asparagus is one of the most valuable representatives. But, unfortunately, it has not yet taken its rightful place in the domestic gastronomic consciousness. But in vain, because it brings invaluable benefits to the body:
If you are interested in asparagus, please note that its use has contraindications. In particular, it should not be used by people suffering from prostatitis and cystitis, as urination will become more frequent and the symptoms will worsen. Caution should also be exercised by those who suffer from diabetes and rheumatism.
The list of green vegetables should be continued with sweet and aromatic green peas, which are loved by both adults and children. The vegetable was first grown in India more than 5,000 years ago, and today it is loved all over the world. And not only for its gastronomic properties, but also for its exceptional benefits, which are expressed in the following:
Thanks to Belgian breeders, the list of green vegetables has been replenished with Brussels sprouts. This is an amazing two-year-old vegetable, in the sprawling leaves of which miniature heads of cabbage are hidden no larger than Walnut. In addition to the fact that the vegetable is very beautiful and quite tasty, it is also incredibly useful:
People suffering from flatulence should not overuse dishes with Brussels sprouts. Also, the product is not recommended for thyroid diseases, as well as irritable bowel syndrome.
What green vegetables should you eat to be healthy? Of course, broccoli. This is one of the many varieties of garden cabbage, which is a collection of tightly adjacent inflorescences. This variety was bred in the southern part of Italy, and the leaders in cultivation are India and China. Here is the secret of the vegetable’s popularity:
In order not to harm the body, keep in mind that broccoli has contraindications. People suffering from thyroid diseases should not abuse it. It is also worth limiting your vegetable intake if you suffer from increased acidity stomach.
Celery is an unusual green vegetable. The photo presents it to us in the form of a dense juicy stem attached to a massive tuber. It is the petioles that are of greatest interest. This applies to both the unusual spicy taste and wide range useful properties:
Among the key contraindications to consuming celery are hypotension, pregnancy and breastfeeding. People suffering from gastritis should also avoid this product.
Peppers are another super-healthy green vegetable. The species is widespread in Mediterranean countries. Unfortunately, this product does not appear on domestic tables very often. However, if you want to always feel good, be sure to eat green peppers, because they have the following beneficial properties:
People suffering from ischemia and angina pectoris should avoid eating green pepper. It is also not recommended for nervous disorders.
The name of green vegetables does not appear so often in culinary recipes. But constantly eating raw foods quickly gets boring. To diversify your healthy diet, eat green fruits in the following forms:
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“Eat more greens,” my mother said when I was a child. And she did the right thing! After all, greens are a rich source of vitamins, minerals and valuable trace elements that are necessary for the normal functioning of the entire body, as well as maintaining a beautiful figure. In our article we will tell you why you simply need to include fresh herbs and green vegetables in your diet. Moreover, in the summer it’s not at all difficult to find them!
Green vegetables and herbs contain iron, calcium, antioxidants, beta-carotene, lutein, folic acid and other beneficial substances that strengthen the immune system and make you look even better. Cucumbers, spinach, green peas, cabbage, parsley, dill and other vegetables and herbs simply must become your friends! And that's why.
So run to the garden to enrich yourself with vitamins. Well, or to the nearest supermarket for green treasures. We wish good health to each!
Scientists and nutritionists say that green vegetables are absolutely healthy. If you look at the statistics they publish, it's hard to disagree with this. How to eat them more often - read below
Greens are rich in vitamins, minerals, fiber and phytonutrients, which are essential aids in the fight for health. It also contains chlorophyll, the miraculous pigment that gives plants their rich green color and acts on the body as an oxygenator, purifying the blood and removing harmful substances from our liver and digestive tract. Your body and mind need to consume greens, and I will try to convince you of this.
What do we mean by the word "green"?
Even though cucumbers, celery and zucchini are green in color and certainly good for you, they are not the "greens" I am talking about. I mean kale, spinach, beetroot leaves, dandelion stalks, swiss chard, collards, pak choi, mustard greens, broccoli, broccoli sprouts, watercress, and dark leafy salads. Find out who each "member" of this green "gang" is below, and look for them at grocery stores and farmers' markets nearby.
Green scrambled eggs and ham
Start adding "greens" to your diet from the very beginning of the day, when your body needs extra energy. Instead of filling your stomach with the sweets and useless calories found in toast, oatmeal, and baked goods, start your day with a nutritional "bang" by drinking a large glass of "green" juice (green vegetable juice, not green fruit juice). !). It will fill your body with antioxidants and microelements. You can also drink a "green" smoothie filled with healthy fats and vegetable protein. If you feel the need for something heartier, make yourself an omelette with shredded spinach and chard, or stewed cabbage with half an avocado and a poached egg. Greens are the breakfast of champions!
Preparing Ingredients
Take 15 minutes to wash, chop and bag all your green produce. Fill the sink with water and throw all the greens into the water to wash them, then chop, pack and refrigerate. In the evening, when you get back from work tired, all you have to do is toss the prepared vegetables into a stewpan or steamer for a stir-fry.
Freeze your greens
There are two reasons why we should freeze "greens": on the one hand, we simply do not want them to spoil, on the other, they are always at hand. Many of the green foods I mentioned are seasonal, which means they are simply not available at certain times of the year. So, if you see your favorite green vegetables at the market, buy more of them. Wash them, cut them, place them on a baking sheet and freeze. When you're done, pack them into freezer bags for a huge supply of vegetables for smoothies, soups, stews, grains, and stir-fries. This kit will be your savior on rainy days when you need to whip up some healthy meals quickly.
Meatless Monday
Try going meatless on the first day of the week: throw a big handful of arugula on top of pizza, add cabbage and asparagus to risotto, sprinkle broccoli or beet leaves over polenta. Try adding "greens" to casseroles, frittatas and pastas, or simply make salads with dark leaf lettuce, beans, olives, nuts and cheese for a complete meal.
"Green" sachets
I admit that whole vegetables are difficult to carry with you. However, finding a bar that offers fresh green juice is even more difficult. In this case, it makes sense to prepare vegetable sachets with “greens” powder. Stock up on blends that include wheatgrass, chlorophyll, barley grass, and spirulina, and put these packets in your car, purse, or desk so you can add them to your water bottle whenever you need a boost. Next time you're craving caffeine, drink this blend.
The power of smoothies
Don't limit yourself to green smoothies as part of your breakfast and don't deny yourself the pleasure of drinking them throughout the day. If you want something sweet after dinner, it's time to mix a few healthy ingredients. You can make both nutritious smoothies and light and low-calorie ones - it doesn’t matter, the main thing is to add a handful of frozen cabbage to them.
The onset of cold weather always brings colds and flu, since during this period of time the body tries to use all its accumulated resources to protect itself from all kinds of diseases. Therefore, in winter it is especially important to nourish the body as much as possible with vegetables and fruits. But few people know that it is green vegetables that are healthier than all others.
No matter how primitive it may be, green color has a positive effect on the human psyche, thereby helping to cope with stress. Also, most green vegetables are enriched with substances such as carotenoids, zexanthin and lutein, beta-carotene, iron, calcium and antioxidants. Antioxidants prevent the formation of free radicals.
Losing weight on green vegetables
Any vegetables have a fairly low calorie content compared to the same meat or fruits. However, our body spends more calories processing green vegetables than it receives, so any green vegetables are necessary in our diet.
Thanks to the high fiber content, it relieves weight well digestive system. Green vegetables can cleanse the intestinal walls, starting metabolism and improving the functioning of the gastrointestinal tract.
Eating 200-300 grams of green vegetables per day can:
reduce the risk of diabetes;
reduce exposure ultraviolet rays;
reduce the risk of blindness;
prevent depression;
prevent the formation cancer cells;
reduce the risk of premature aging.
Celery -12 kcal per 100 grams of product
Lettuce leaves -12 kcal per 100 grams of product.
Cucumber - 15 kcal per 100 grams of product.
Zucchini -17 kcal per 100 grams of product.
Asparagus - 20 kcal per 100 grams of product.
Spinach - 22 kcal per 100 grams of product.
Broccoli -28 kcal per 100 grams of product.
Green beans -31 kcal per 100 grams of product.
Green pepper -33 kcal per 100 grams of product.
Brussels sprouts - 43 kcal per 100 grams of product.
Green pea-55 kcal per 100 grams of product.
