BENEFITS OF WHITE, YELLOW, RED AND BLUE VEGETABLES

The varied color of vegetables and fruits depends on the presence of plant pigments, the so-called phytonutrients. Plants produce them for normal growth and protection from the environment. By consuming enough fresh fruits, we also strengthen our immune system. At the same time, during the season, a useful and edible rainbow can be made up of fruits and vegetables grown on your site.

COLOR THERAPY

In the middle of the XNUMXth century, the world learned about the benefits of vitamins and minerals, and the latest discovery of our days was phytonutrients - natural substances that color vegetables and fruits in bright colors. Today they number about two thousand.

The same vegetable or fruit can contain up to 100 phytonutrients. Most often, scientists classify them according to their chemical composition or effect on the human body. To date, there are seven main groups: terpenes, saponins, isothiocyanates, isoflavones, lignans, flavonins and carotenoids. For example, the flavonins group includes phytonutrients that protect against cancer, while terpenes have bactericidal and antiviral properties.

For practical application, nutritionists have developed the principle of "rainbow on a plate". This classification is based on the fact that each phytonutrient, depending on the color, has its own set of unique protective properties. Therefore, you should not just eat fresh vegetables and fruits a day, but try to include all the colors of the rainbow: red, orange, yellow, green, blue, purple and white (instead of blue). For example, if you eat two apples, one red and one green, they act like two different foods because they contain different phytonutrients.

RED VEGETABLES - SUPPORT THE HEART

The red color of fruits and vegetables comes from lycopene (one of the strongest protective phytonutrients) and anthocyanins. Tomatoes and watermelons are champions in terms of lycopene content, and pink grapefruits are among exotic fruits. This vibrant plant pigment helps us fight signs of aging and some types of cancer.

SO THAT YOU KNOW

The Greek word "phyto" means "plant", and the term "nutrients" is translated as "substances that support life."

It is best absorbed from foods that have undergone heat treatment: pasteurized tomato juice, sauce, soup, and even ketchup. Fresh tomatoes are also useful, but they should be seasoned with a small amount of oil, since lycopene is well soluble only in fats.

In plants, anthocyanins act as a sunscreen: protecting cells from light damage, they absorb blue-green and ultraviolet light, thus preventing the oxidative process.

In the human body, they act similarly: they resist ultraviolet radiation, which means they reduce the risk of cancer. They also bind free oxygen radicals, which prevents damage to cell membranes. These pigments help control blood pressure and reduce the risk of heart disease. Their regular use makes the skin silky and the hair shiny.

Anthocyanins are easily soluble in water. Large quantities are found in red cabbage (from which this pigment is obtained for the needs of the food industry), red fruits and berries.

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Reference by topic: Growing unusual and colorful vegetables

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FOR THE NOTICE

Dried berries contain significantly more anthocyanins than fresh ones.

WHITE VEGETABLES - STRENGTHEN BONES

Flavonins (including anthocyanins) give white color to vegetables and fruits - phytonutrients that ensure the normal functioning of enzymes, optimize bone metabolism and arterial activity. At the same time, they are also strong antioxidants. In addition, white vegetables and fruits contain quercetin, a substance that has a decongestant, anti-allergic effect. This element is important for the absorption of vitamin C.

And vegetables such as garlic and onions also contain allicin, which lowers cholesterol and lowers blood pressure. Allicin also reduces the risk of prostate cancer.

Therefore, to enrich the body with the above substances, eat garlic, onions, potatoes, turnips, kohlrabi, radish, daikon, white radish, white eggplant, cauliflower, horseradish, parsnip roots, parsley and celery.

YELLOW-ORANGE VEGETABLES - WILL INCREASE IMMUNITY

Yellow-orange fruits contain several important phytonutrients from the group of carotenoids, which protect against cancer, retinal diseases and cardiovascular diseases. The best known of these is beta-carotene. In our body, it turns into vitamin A, which improves vision in the dark, activates thought processes, makes our immunity stronger, and restores the natural protection of the skin. If you use fruits containing carotenoids 3 times a day, you can tan just like in the south, without burning.

Yellow-orange fruits are also rich in flavonins, which positively affect the production of collagen (and it is responsible for beauty), tendons, ligaments and cartilage. Among them, the most famous are rutin, hesperidia, quercetin, which protect blood vessels. At the same time, hesperidia is the main component of drugs that are used to treat varicose veins, trophic ulcers, hemorrhoids, and thrombophlebitis.

Carrots, corn, melon, pumpkin, sea buckthorn, wild rose, apricots, mountain ash, mustard seeds are yellow-orange, zucchini, sweet and hot peppers, potatoes, tomatoes, grapes are yellow-orange ... There are many useful substances in overseas fruits: peaches, mango, lemons, tangerines, oranges, papayas, pineapples, etc.

It is better to eat sunny vegetables and fruits with vegetable oils, cream, mayonnaise. Dissolving in fats, they are easier to digest.

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Reference by topic: Multicolored and exotic vegetables - what can be grown unusual in an ordinary vegetable garden

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GREEN VEGETABLES - PROTECT EYES

Green is one of the most important colors in the culinary rainbow. Chlorophyll gives green color to fruits and vegetables. And besides it, there are lutein and zeaxanthin. In green leaves (or unripe fruits), these carotenoids are usually invisible due to the presence of chlorophyll, but in the fall, when it is destroyed, it is they that give the leaves their characteristic yellow, orange or brown color. Of the 600 naturally occurring carotenoids, only these two accumulate in high amounts in the retina, helping to reduce the risk of cataracts and slow down the age-related process of vision loss.

The word greens refers to all cabbages, spinach, parsley, cilantro, sorrel, leaf celery, dill, green onions, beet tops, rhubarb, dandelion stems, chard, pak choi, mustard greens, broccoli, arugula, leeks, green peas , green beans, watercress and dark leafy lettuces, as well as green apples and zucchini, cucumber, gooseberries, kiwi, avocado…

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See also: Multicolored varieties of vegetables - growing and my reviews

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BLUE-PURPLE VEGETABLES - PROLONG YOUTH

The scientists had to combine blue and purple vegetables and fruits into one group, since it is impossible to separate them chemically. The fruits look blue or purple due to their content of phytonutrients such as anthocyanins and resveratrol. In this case, the final color depends on their acid-base balance.

We have already mentioned the anti-carcinogenic and anti-inflammatory effects of anthocyanins above. And resveratrol prevents aging, has a pronounced anti-inflammatory effect, lowers cholesterol, reduces the risk of cancer and prevents the early development of dementia.

Sources of violet-blue pigments - beets, blackberries, eggplants, blueberries, chokeberries, plums, amaranth, blue grapes; purple-colored potatoes, onions, tomatoes, peppers; in black - mulberry, elderberry, currant, raspberry, as well as red wine.

© Author: Natalia SOLONOVICH, agronomist Photo by the author and Lyudmila MOGILEVICH

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