It does not say by chance that the first eyes eat before you try the food. Plate filled with colorful fruits and vegetables is not only nice to look at. Research shows that these colorful products of nature to help our health. Spring and summer are a good time to colorfully rich your diet. Fruit and vegetables give color, shape and taste our menu.
They contain no cholesterol, they have quite a bit of fat and calories but are nutritionally rich in fiber, vitamins, minerals and other phytochemicals (ie. “Plant chemicals”). Nutritional experts say we should eat at least 5-9 servings of fruits and vegetables a day, depending on gender and age. Five servings you should eat children from 2 to 6 years, although their portions by a third less than the portion of adults. Children 7 years and older and women, should eat seven servings a day, and the boys in their teenage years and men all nine servings.
What is a serve? For example: 1/2 cup frozen or fresh fruit or vegetables, 1 piece of medium-sized vegetables, 3/4 cup juice from 100% fruit and vegetables, 1 cup of raw green leafy vegetables, 1/4 cup of dried fruit. Eating fruits and vegetables of different colors is important, experts say. Think of the colors of the rainbow. Fruits and vegetables are available in all colors of the rainbow: red, orange, yellow, green, blue. And white fruits and vegetables are also rich in nutrients. Why is health, it is important to eat colorful fruits and vegetables?
Because different colors indicate different types of nutrients. Red fruits and vegetables contain natural plant pigments, lycopene and anthocyanins. Lycopene in tomatoes, watermelon, red grapefruit, for example, can help reduce the risk of several types of cancer, particularly prostate cancer. Lycopene is found in cooked tomatoes, where the organism better absorbed than from fresh.
Anthocyanins in strawberries, raspberries, red grapes …, acts as a powerful antioxidant that protects cells from damage caused under the influence of free radicals. Antioxidants are important for maintaining heart health. The red fruits and vegetables include: red apples, beets, red cabbage, cherries, cranberries, red grejpfurt, red grapes, red pepper, tomato, pomegranate, raspberry, strawberry, watermelon … The yellow / orange fruits and vegetables contain natural plant pigments carotenoids. Beta-carotene in potatoes, pumpkin, carrots is converted into vitamin A, which helps maintain healthy eyes, reduces the risk of cancer, heart disease, increases immunity. One study found that men with high cholesterol levels who ate fruits and vegetables rich in carotenoids, were 36% less likely to experience a heart attack than those who consumed smaller amounts of fruits and vegetables. Tropical fruits, such as oranges, not only is a good source of vitamin A, but also vitamin C and folate, which, in addition to protecting the heart, recommended for pregnant women because it affects the proper development of the fetus.
The yellow / orange fruits include: yellow apples, apricots, pumpkin, cantaloupe, carrots, grapefruit, lemon, orange, nectarine, peach, pear, yellow peppers, dates, pineapple, corn, tangerines … Green fruits and vegetables are colored by natural pigment chlorophyll. Some members of this group, including spinach and other vegetables that have dark green leaves, green peppers, peas, cucumber, celery, contain lutein. Lutein, along with zeaxanthin which is located in of maize, red peppers, oranges, grapefruits, egg yolk, affects the eye health or vision. These two plant chemicals, together, reduce the risk of cataracts later in life. Indoles of broccoli, kale, cabbage and other brassicas, can protect against some cancers. Spinach and broccoli are excellent sources of folate. The green fruits and vegetables include: green apples, artichokes, asparagus, avocados, beans, broccoli, Brussels sprouts, cabbage, cucumber, kiwi, lettuce, peas, spinach, green peppers, zucchini …
Blue / purple fruits and vegetables is colored by natural plant pigments anthocyanins. Anthocyanins from blueberries, grapes and raisins, act as powerful antioxidants that protect cells from damage, can lower the risk of cancer, heart attack or stroke. Research shows that the more you eat blueberries, healthier old. In this type of fruits and vegetables include: blueberries, blackberries, eggplant, figs, plums, prunes, black grapes, raisins … White fruits and vegetables are colored pigments antoksantinima. They can also contain chemicals such as allicin, which helps in lowering cholesterol and blood pressure, heart disease, the risk of cancer. Some members of these groups, such as bananas and potatoes, are good sources of potassium. The white fruits and vegetables are: bananas, cauliflower, garlic, ginger, mushrooms, onions, parsnips, potatoes, turnips. Advice * Every day, eat fruits and vegetables from a variety of “colorful” group. * Keep fruits and vegetables at hand.
* Add vegetables in various dishes. Drink juice squeezed fruit and vegetables. * The sandwiches put lettuce, onion, peppers, tomatoes. Eat fruit for breakfast or brunch. Eat dried fruit for a snack. * Change the coloristic combinations in his plate. The recommendation of experts David Heber, professor at the University of California at Los Angeles and author of the popular book What color is your diet, recommended Next day colorful meal. Breakfast: Shake blackberry or blueberry (whip 1 cup low-fat soy milk, 1/3 cup soy protein powder, 1 cup blackberries or blueberries). Lunch: Salad (lettuce, red pepper, carrots) with 120g of tuna. Dinner: colorful salad topped with vinegar, a cup of boiled spinach, 240g of grilled chicken, brown rice, 240g of freshly squeezed vegetable juice, baked apples with cinnamon.
The best known phytochemicals Carotenoids – can be found in yellow, orange vegetables and fruits, dark green leafy vegetables Glucosinolates – indoles, found in broccoli, cabbage, beets, Brussels sprouts Coumarins – are in vegetables and citrus fruit Flavonoids – containing them most fruits and vegetables Phenols – containing them most fruits and vegetables, green tea, wine Isoflavones – are found in soybeans Alium – garlic, onion Inositol hexaphosphate – particularly their rich soybeans and grains What foods contain phytochemicals Phytochemicals that scientists call and vitamins of the 21st century, are a group of biologically active substances from plants nehranljivih. One preventive effect on the body, immune-boosting, represent a natural medicine for the body. There are more than a thousand different types of phytochemicals. In addition to whole grains, pulses, spices, foods extremely rich in phytochemicals are: blueberries broccoli, grapes, cauliflower, cranberries, carrots, apples, garlic, blackberries, artichokes, cherry, asparagus Text taken from the magazine Food as medicine number 8